Champlain Valley CrossFit – Fitness: Tuesday, July 17th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 14 sets:

Odd – 37.5m/side Single Arm Farmer Carry

Even – 5 Broad Jumps + 15 Medball Good Mornings

Pick weights, efforts, you can maintain for all 7 cycles. Scale as needed so you get 30 seconds+ of Rest.

2) 7 minute Up Ladder:

3 Thrusters 65/45

20 Heavy Rope Single-unders

Workout goes 3+20, 6+40, 9+60, and so on until 7 minutes is up.


Extra Work:

3) Hand-Over-Hand Sled Pull: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible, unbroken.


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

https://www.youtube.com/watch?v=4eJd1xq0G18

Champlain Valley CrossFit – Fitness: Monday, July 16th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Back Squat: 8-6-6-4-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

3) 4 rounds AQAP:

400m Run

15 Burpees


Extra Work:

4) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.


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

https://www.youtube.com/watch?v=rD_0jg5DSfQ

Champlain Valley CrossFit – Fitness: Saturday, July 14th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Games Fundraiser HERE

***Help Us Grow Our Brand HERE

WOD:

1) 5 rounds AQAP:

400m Run

30 Box Jumps 24/20

30 Wall Balls 14/8


Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is continous steady movement, scale load as needed.


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

https://www.youtube.com/watch?v=ujo7QYejLiU

 

Champlain Valley CrossFit – Fitness: Friday, July 13th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Games Fundraiser HERE

***Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 14 sets:

Odd – 10 Dumbbell Bench Press + 20-30 second Handstand Hold

Even – 10 Dumbbell Bent Over Rows + 20-30 Hanging Hollow Hold

Pick weights, times, etc. that you can maintain for all 7 cycles.

2) 9 minute AMRAP:

12 D-Ball Deadlifts 70/50

8 D-Ball Bear Squats 70/50

4 D-Ball Over the Shoulder 70/50


Extra Work:

3) Hip Thrusts: 100 Reps @ Bodyweight

Bodyweight being no weight, just your body. Break-up as needed. Focus on positioning and activation, not speed.


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

https://www.youtube.com/watch?v=-S6sX_AqPCE

Champlain Valley CrossFit – Fitness: Thursday, July 12th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1a) 20 minute EMOTM:

Odd –  Monostructural Conditioning

Even – Gymnastics/Skill

1b) 20 minute EMOTM:

Even –  Non-Monostructural Conditioning

Odd – Barbell

Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

* Movements for Friday…

– Fitness – Upper Body Push/Pull + Trunk – D-Ball

– Sport/Competition – Clean + Jerk – Snatch, Clean, Thruster


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