Fitness

Champlain Valley CrossFit – Fitness: Monday, June 26th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Front Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

2) Back Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

3) 3 rounds AQAP:

400m Run

20 D-Ball Over the Shoulder 70/50


Extra Work:

4) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.


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

Champlain Valley CrossFit – Fitness: Saturday, June 24th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) 20 minute AMRAP:

20 Kettlebell Swings 35/26

40 Abmat Sit-ups

60 Air Squats


Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken.


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

Champlain Valley CrossFit – Fitness: Friday, June 23rd, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Sumo Deadlift: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Reference last week for loading. Build as heavy as deemed fit.

2) Single Leg Deadlift: 6/side Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus should be on position over loading.

3) 12 minute AMRAP:

10 Ring Rows

15 Wall Balls 14/8

200m Run


Extra Work:

4) Sled Drag: 400m

Use a weight you can move continuously for the entire 400m.


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

Champlain Valley CrossFit – Fitness: Thursday, June 22nd, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) 40 minute EMOTM:

Minute 1 – Monostructural Conditioning

Minute 2 – Monostructural Conditioning

Minute 3 – Gymnastics/Skill

Minute 4 – Gymnastics/Skill

Minute 5 – Non-Monostructural Conditioning

Minute 6 – Non-Monostructural Conditioning

Minute 7 – Barbell

Minute 8 – 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 – Sumo Deadlift + Accessory Work – Run/Wall Ball/Pull-up

Sport/Competition – Snatch + Clean + Jerk – Run/Wall Ball/Pull-up


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

Champlain Valley CrossFit – Fitness: Wednesday, June 21st, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1a) 0:00-12:00 – Every 90 seconds x 8 sets:

5-10 Strict Pull-ups +

3/side Split Kneeling Dumbbell Press

Pick output you can maintain for all 8 sets

1b) 12:00-20:00 – 8 minute AMRAP:

15-12-9 Dumbbell Deadlifts 25/15

15-12-9 Knees-up

Once you finish the round of 9, go back to the start.

1c) 22:00-34:00 – Every 1:30 x 8 sets:

5-10 Push-ups +

4/side Bent Over Dumbbell Piston Row

Pick weights output you can maintain for all 8 sets

1d) 34:00-40:00 – 6 minute AMRAP:

10 Dumbbell Squat Cleans 25/15

10 Burpees


Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.


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