Sport

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 – Sport: 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 53/35

20 Knees-to-armpits

10 Burpees


Extra Work:

4) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

5) Farmers Carry: 400m

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

Champlain Valley CrossFit – Sport: 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).

WOD:

1) 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.

2) 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.

3) Death By Squat Clean: 95/65

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:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

5) Run: 10k

Not a max effort 80-90%.


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

Champlain Valley CrossFit – Sport: 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) 4 rounds AQAP:

400-800m Run

5 rounds of…

5 Pull-ups

10 Push-ups

15 Air Squats


Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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

Champlain Valley CrossFit – Sport: 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).

WOD:

1) 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.

2) 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.

3) AQAP:

800m Run

40 Power Clean 95/65

30 Shoulder-to-Overhead 95/65


Extra Work:

4) Sled Drag: 400m @ Bodyweight

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

5) 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