A tough one

Matt News/Main

Try this: 50 1.5 Pood Kettle Bell Swings 15,12,9,6,3 30lb Dumbell Split Snatches 95lb One Arm Deadlifts 50 1.5 Kettle Bell Swings Perform the snatches as you would a regular dumbell snatch but land in a lunge position. Do 15 with your left arm then 15 with your right arm.DO NOT ALTERNATE ARMS. One arm Deadlifts are performed with the …

Better late than never

Matt News/Main

Sorry for the late post. Perhaps this is your rest day and you can try this tomorrow: 100 45lb Sumo-Deadlift High Pulls 100 45lb Thrusters 100 45lb Squat Cleans 100 45lb Windshield Wipers (laying on your back hold the bar at the extended bench press position, raise your legs in the air to a 90 degree angle and rotate them …

Try this one on like a new dress

Matt News/Main

Not an original, but still very good: 10-9-8-7-6-5-4-3-2-1 Renegade Man-Makers (grab two 20lb dumbells, do a burpee. On the push up portion of the burpee do a row with one arm, jump up and press the weights overhead to complete a rep. Alternate rowing arms each rep) Knees to Elbows Brandon is a winner again on this one at 12:34. …

Work it Out

Jake News/Main

This is not an original, but it is certainly a gauge for your training. It is also exactly what we are doing today: 1-1-1-1-1-1-1-1-1-1 Weighted Pull-Ups We will post our loads to the comments section later. You should too.

We did it, now you can too.

Matt News/Main

Here is an abbreviated version of our Byrd Park work out: Cash in with 10 pull-ups. Then repeat this circuit twice: 20 Dumbell Hang Power Cleans (choose a weight that is comfortable for you) Bear crawl 10 meters 30 Ball Slams (if you do not have a ball try doing 45 lbs sumo dead-lift high pulls) Bear crawl 10 meters …

Short and sweet

Matt News/Main

21-15-9 95lb Power Cleans (scale weight according to your ability) Burpees Brandon has the record on this one at 6:30. Post what you get to comments. PS: If you plan on coming out on Saturday or to any of the Top Game work outs please sign up under the register for classes section. It helps us keep track.

Our friend James

Matt News/Main

Nothing will stop James. He’d come out everyday if he could. It’s gotten so bad that we asked him to sign up for the Saturday WOD and Top Game workouts when he wasn’t going to be there. Nothing will stop him from his goal. A little about James: he’s a Law Enforcement Officer. Exactly the type of person CrossFit RVA …

New one for today.

Matt News/Main

Try this on for size: “Laura” 21 Wall Ball shots (sub. 20lb dumbell thrusters if you do not have a wall ball) 15 Hand Stand Push-ups (sub. incline push-ups or heavy push presses) 9 Ring dips (sub. 3 regular dips for every ring dip) 400 meter run 3 rounds for time Brandon has the Lombardy Team record on this one …

Another day, another dollar, another work out.

Matt News/Main

Here is another original: Complete as many rounds in 20 minutes of the following: 12 Pull-Ups 10 KettleBell Swings If you do not have kettlebells, substitute a dumbbell of a comfortable denomination. If you cannot do pull-ups substitute with jumping pull-ups or negatives. I think Jake has the record again on this one coming in at 12 rounds. He’s our …

The Mark of the Beast

Jake News/Main

Another CFRVA original: “The Mark of the Beast” or “666” 6 Rounds of: -6 225# Deadlifts -6 Ring Dips -6 115# Power Cleans -6 HSPU -6 40# DB thrusters -600M Run enjoy.