Competition

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 – Competition: Monday, May 22nd, 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).

Pre Class:

1) Run: 10k

Not a max effort, 80-90%.


WOD:

2) Front Squat Every 2:30: 7-5-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Back Squat Every 2:30: 7-5-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Death By Squat Clean: 135/95

Perform 1 rep the first minute, 2 the 2nd minute, 3 the 3rd minute, and so on until you can no longer complete the work prescribed in the minute.


Extra Work:

5) Sled Drag: 400m @ Bodyweight

Smooth and steady, not for time.

6) Reverse Hyper: 3 sets of 20

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


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

Champlain Valley CrossFit – Competition: Saturday, May 20th, 2017

* We’re getting Married HERE

** 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) 10 minute AMRAP:

3 Power Cleans 185/135

3 Front Squats 185/135

3 Shoulder-to-Overhead 185/135

Must be completed as a complex.

2) Regionals 17.3 – AQAP:

100ft Dumbbell Single Arm Overhead Lunge 80/55

100 Double-unders

50 Wall Balls 30/20

10 Rope Climbs

50 Wall Balls 30/20

100 Double-unders

100ft Dumbbell Single Arm Overhead Lunge 80/55

Rope should be cut so it hangs 5′ from the floor.

3) Regionals 17.4 – AQAP:

60ft-60ft-60ft-60ft Handstand Walk

10-12-14-16 Toes-to-bar

10-12-14-16 Kettlebell Deadlift 150/106

If you don’t have the Kettlebells perform with Farmer’s Handles off a riser, or Barbells.

4) Strict Handstand Push-up: 50 for time

Keep track of time and attempts to complete.

5) Strict Chin-up: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

6) Sled Drag: 400m

Light. Walk out your legs.


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

Champlain Valley CrossFit – Competition: Friday, May 19th, 2017

* We’re getting Married HERE

** 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).

Pre Class:

1) 8 rounds:

10/5 Calorie Assault Bike

400m Run

Rest 3 minutes between intervals. Sprint efforts. Keep track of time to complete each round.

2) Pause Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.


WOD:

3) 3-Position Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Order is Hang, Below the Knee Hang, Floor.

4) 3-Position Clean + 1 Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Order is Hang, Below the Knee Hang, Floor. Perform 1 Jerk after your 3rd Clean.

5) AQAP:

800m Run

40 Power Clean 135/95

20 Muscle-ups


Extra Work:

6) Sled Drag: 400m @ Bodyweight

Not for time. Should be able to move smooth and steady, scale load to get desired stimulus.

7) Front Foot Elevated Dumbbell Reverse Lunge: 4 sets of 8/side

Rest 90-120 seconds between sets. Elevation 2-6″. Build as heavy as deemed fit.


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