Champlain Valley CrossFit – Fitness: Wednesday, May 24th, 2017

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row

Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups.

1b) 13:00 – 19:00 – Max Reps:

800m Run

Max Wall Balls 14/8

Scale run as needed to be able to complete in 4:00 or less.

1c) 20:00 – 26:00 – Max Reps:

800m Run

Max Dumbbell Push Press 25/15

Scale run as needed to be able to complete in 4:00 or less.

1d) 27:00-33:00 – Max Reps:

800m Run

Max Dumbbell Squat Clean 25/15

Scale run as needed to be able to complete in 4:00 or less.

1e) 34:00 – 40:00 – Max Reps:

800m Run

Max Push-ups

Scale run as needed to be able to complete in 4:00 or less.


Extra Work:

2) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.


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

Champlain Valley CrossFit – Sport: Wednesday, May 24th, 2017

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row

Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups.

1b) 13:00 – 19:00 – Max Reps:

800m Run

Max Wall Balls 20/14

Scale run as needed to be able to complete in 4:00 or less.

1c) 20:00 – 26:00 – Max Reps:

800m Run

Max Dumbbell Push Press 35/25

Scale run as needed to be able to complete in 4:00 or less.

1d) 27:00-33:00 – Max Reps:

800m Run

Max Dumbbell Squat Clean 35/25

Scale run as needed to be able to complete in 4:00 or less.

1e) 34:00 – 40:00 – Max Reps:

800m Run

Max Push-ups

Scale run as needed to be able to complete in 4:00 or less.


Extra Work:

2) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.


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

Champlain Valley CrossFit – Competition: Wednesday, May 24th, 2017

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row

Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups.

1b) 13:00 – 19:00 – Max Reps:

800m Run

Max Wall Balls 30/20

Scale run as needed to be able to complete in 4:00 or less.

1c) 20:00 – 26:00 – Max Reps:

800m Run

Max Dumbbell Push Press 50/35

Scale run as needed to be able to complete in 4:00 or less.

1d) 27:00-33:00 – Max Reps:

800m Run

Max Dumbbell Squat Clean 50/35

Scale run as needed to be able to complete in 4:00 or less.

1e) 34:00 – 40:00 – Max Reps:

800m Run

Max Strict Handstand Push-ups

Scale run as needed to be able to complete in 4:00 or less.


Extra Work:

2) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.


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

Champlain Valley CrossFit – Competition: Tuesday, May 23rd, 2017

As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 4 rounds AQAP:

30 Kettlebell Swings 70/53

20 Toes-to-bar

10 Burpees


Extra Work:

4) Peg Board: 10 minute EMOTM

If you can’t maintain on this time domain, scale as needed.

5) Strict Pausing Ring Dips: 7 sets of 4

Rest 90-120 seconds between sets. Pause 3 seconds at the top and bottom of the rep. Add load as needed.


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

Champlain Valley CrossFit – Fitness: Tuesday, May 23rd, 2017

As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) 20 minute EMOTM:

Odd – 40 seconds Row/Run/Ski/Bike

Even – 50m Farmers Carry

Pick and output for your conditioning piece that is maintainable to tough to complete in 40 seconds. Farmers Carry should be at a weight you can perform unbroken and take about 30-40 seconds.

2) 4 rounds AQAP:

30 Kettlebell Swings 35/26

20 Knees-up

10 Burpees


Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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