WOD 03/07/11

Jake WODs

crossfit, fitness, gym, richmond, jumping pull-ups, girls
Today’s WOD:

3 Rounds:
12 Kettlebell Swings (24 kg/16 kg)
500M Row
Rest 2 minutes between rounds

Rest 5 minutes

12 Thrusters (95#/65#)
30 Burpees

Rest 2 minutes

3 Rounds:
10 Deadlifts (185#/135#)
10 Ring Dips

Advanced WOD:

“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (16 kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45#/25#)
50 Good Mornings (45#/25#)
50 Wall Balls (20#/12#)
50 Burpees
50 Double Unders

Last completed by the regular class on 01/28/11.

As you are likely aware, the CrossFit Open is fast approaching. We would like to highly encourage everyone who is a member at our gym to participate and give the workouts a shot. CrossFit RVA will be opting in each week as an affiliate. What does that mean for you? If you would like to register and participate, it means that you can come to the gym during specific hours throughout the week to have your workout verified/judged by one of the trainers. Unless we indicate otherwise, you will be able to have your workout verified on the following days and times: Wednesdays at 1 PM; Thursdays at 6:30 PM; Saturdays at 10 AM. We’ll be sure to post and direct you through the registration process when it opens. Start doing a little planning now!