Champlain Valley CrossFit – Fitness: Saturday, April 22nd, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

800m Run

100 Walking Lunges

25 Burpees

15 Rope Sit-to-stand

25 Burpees

100 Walking Lunges

800m Run


Extra Work:

2) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps. Focus on quality, not speed.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Saturday, April 22nd, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

800m Run

100 Walking Lunges

35 Burpees

15 Rope Climbs

35 Burpees

100 Walking Lunges

800m Run


Extra Work:

2) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps. Focus on quality, not speed.

3) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Keep it strict.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Competition: Saturday, April 22nd, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

21 Overhead Squats 95/65

18 Overhead Squats 135/95

15 Overhead Squats 185/135

12 Overhead Squats 225/155

9 Overhead Squats 245/165

6 Overhead Squats 275/185

3 Overhead Squats 305/205

Scale as needed. Change your own weights.

2) 5 rounds AQAP:

4 Clean and Jerk 225/155

6 Bar Muscle-ups

40ft Handstand Walk

Rest as needed.

3) 3 rounds AQAP:

500m Row

35 Wall Balls 20/14

15 Burpee Box Jump Overs 24/20

Rest as needed.

4) 4 sets of:

5 Rope Climbs 15ft

15/10 Calories Assault Bike

Rest 3 minutes

5) Strict Handstand Push-ups: 50 for time

Keep track of time and attempts to complete.

6) Sled Drag: 400m

Light. Focus on walking through your heels.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Friday, April 21st, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit.

2) Single Leg Kettlebell Deadlift: 8/side Every 2:00 x 5 sets

This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. Goal should be to keep the opposing foot off the ground for all 8 reps.

3) 10 minute AMRAP:

15 Thrusters 95/65

12 Push-ups

9 Pull-ups


Extra Work:

4) Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

5) Sled Drag: 400m @ Bodyweight

Not for time. Goal should be smooth and steady. If this weight forces you to have to stop, scale down.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Fitness: Friday, April 21st, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit.

2) Single Leg Kettlebell Deadlift: 8/side Every 2:00 x 5 sets

This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. Goal should be to keep the opposing foot off the ground for all 8 reps.

3) 10 minute AMRAP:

15 Thrusters 65/45

12 Push-ups

9 Ring Rows


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Not for time. Goal should be smooth and steady. If this weight forces you to have to stop, scale down.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE