Champlain Valley CrossFit – Fitness: Wednesday, May 17th, 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).


1) 0:00-25:00 – Every 5:00 x 5 sets

Run 800m

5 Rep Push Press

Warm-up as needed. For your Push Press starting around 60-70% of your 1RM. Scale the Run as needed. It should take no longer than 4 minutes. Goal should be to push the pace on the run, treat it as an interval. The remainder of the time in the 5 minute block is to hit your Push Press. Build your loading on the Push Press each round as deemed fit.

2) 25:00-33:00 – 8 minute EMOTM: “X” Toes-to-bar/Knees-to-armpits/Knees-up

Pick a scaling option that you can Kip. Pick a rep count you can maintain for all 8 sets.

3) 33:00-40:00 – 7 minute AMRAP:

21 Abmat Sit-ups

15 Wall Balls 14/8

9 Dumbbell Power Cleans 35/25

Extra Work:

4) D-Ball Bear Hug Carry: 400m

Load as heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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

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