Champlain Valley CrossFit – Competitors: Monday, December 23rd, 2013
* New Products/Supplements..A Little Info HERE
** Tickets are on sale for the Holiday/Winter Party HERE
*** Holiday Schedule HERE
**** Paleo Challenge 2014 HERE
WOD:
1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Box Jumps 24/20
Work on any Handstand Push-up variation, no more than 10 reps a minute. Box Jumps should be rebounded, if you can’t rebound the prescribed height than scale the height of the Box. No more than 15 reps per minute, Games Standard stand to Hip and Knee extension at the top of the box.
2) “Bryant”- 22 minute AMRAP:
12 Power Snatch 115/75
23 Back Squats 115/75
12 Chest-to-bar Pull-ups
Today we recognize and remember Bryant Chase who passed away 1 year ago. A member of our gym, a brother to one of our members and one of my best friends, and a great athlete. He is and will continue to be missed. Poor it out and work hard today.
3) Reverse Hyper: 4 x 15
Rest 90 seconds between sets. Heavy as possible.
4) Front Rack Hold: 5 x :30/:30
Heavy as possible.
5) Row – For Max Meters:
1 minute ON – 1 minute OFF
2 minutes ON – 1 minute OFF
3 minutes ON – 1 minute OFF
4 minutes ON – 1 minute OFF
5 minutes ON – 1 minute OFF
4 minutes ON – 1 minute OFF
3 minutes ON – 1 minute OFF
2 minutes ON – 1 minute OFF
1 minute ON – 1 minute OFF
Record meters completed in each round.
For results post detailed weights, reps, times, etc. for all work completed.
