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WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments I can’t say enough about how amazing you are all. You all come in and kick ass each and every time you walk through the door of Champlain Valley CrossFit. I saw a few interesting movements…

Just wanted to say that I had an absolutely awesome time with the rest of the Champlain Valley CrossFit team down at CrossFit Milford this weekend. The whole team did an amazing job, and it was an honor to be able to compete with them. The team did awesome and we ended up finishing 4th out of 45 teams. It was a great learning experience for each and everyone of us, and I’m looking forward to going to the CrossFit Southie Garage Games with all of you that signed up. Cheers. End of the weekend…Pre Trevors tie breaker Fran Off – Jade

WOD: Front Squat: 5-5-5-5-5 3 rounds for Max Reps:1 minute Abmat Sit-ups1 minute Alternating Jumping Lunges1 minute Ball Slams 40/301 minute Rest Post results/thoughts to comments Everyones favorite, the jumping lunges popped up today. Hope you guys can all sit down okay tomorrow. Way to tear those up and hammer those ball slams. I saw quite a few PR’s on the front squat, awesome work on that. Hope to see lots of you tomorrow. Cheers. Abby working through some front squats Bob has been making huge progress, he had to sub a couple movements today and was banging out some pull-ups…great job Bob On-Rampers have just one more class left, they’ve been doing awesome – Jade

WOD: “Barbara”- 5 rounds AQAP:20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats Post results/thoughts to comments Reps, reps, reps. Way to tear it up today guys. I wasn’t in but heard you all push hard, and banged out a whole bunch of reps. Hope to see you all Monday. Cheers. Some of the ladies cranking out pull-ups Pete and Liz cranking some air squats Laura brought the St. Michaels and Middlebury College swim teams in for a little showdown. 45 came in and worked hard – Jade

WOD: Thruster: 3-3-3, 10-10-10 4 rounds for Max Reps:1 minute Sumo Deadlift High-pull 95/65, 65/451 minute Push Press 95/65, 65/451 minute Rest Perform 2 rounds at the first weight, then strip the bar to the second weight for rounds 3 and 4 Post results/thoughts to comments Great work today everybody. Way to push some heavy weights around on those thrusters. It seems to be happening often these days, “oh that doesn’t look that bad,” followed by shoulders blown up and folks laying on the floor 🙂 Great work on the met-con, never underestimate anything on the board, often the easiest looking stuff is often the hardest. Cheers. Stephanie with a nice high-pull Jo and Nancy bars overhead – Jade