A la’ CrossFit RVA: 100 45lb Thrusters 75 20lb Wall Balls 50 Rolls with the Ab wheel 25 Box Jumps, 24′ Box If you don’t have an ab wheel use your wall ball. Get on your knees and place the ball two feet ahead of you. Put both of your hands on the ball and roll out on it to …
Bring a Friend Day at Byrd Park
We had a great crew today burning through a tough workout. First time CrossFitters and seasoned veterans alike pushed through the 2050ft challenge with determination. We called it the “CrossFit RVA Marathon”: 400ft of Farmer’s Walks, holding a 50# DB and a 1.5 pood KB 300ft of Bear Crawls 7 ascents on the 10ft rope 200 ft of ball slams …
RVA Original
Manson got tough and did this one as his first workout in the Lombardy Gym As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Kettlebell swings, 1.5 pood 15 135lb Fat Bar Deadlifts You can substitute a managable dumbell for the KB swings. To make a Fat Bar wrap a thick towel around a barbell and grip …
Run Squat Run
This is from the CrossFit Austere program. We liked this one because it requires no equipment. 400m run 100 Squats 400m run 75 Squats 400m run 50 Squats 400m run 25 Squats I have the record at 13:12.
Here you go!
This is from CrossfitNC, but we like it a lot: 4 rounds of- 400M run 20 75# Sumo Deadlift High-Pulls 20 75# Push Presses A little story about this one: I first did this work out at the end of November. It’s all documented in my blog. Most of my runs were over 2 minutes and I believe that every …
Good Clean Fun
A good workout when you’re short on equipment. All you’ll need is a large, heavy object, preferrably 60+ lbs. I used a large rock I found while camping this past weekend. You can also do farmer’s walks using 50# dumbbells in each hand. Here it is: 5 Rounds of: 30 Push-ups 25 meter carry (with the large object) 30 Squats …
This is what I’ll be doing today
Sprint 400mX8 This is a full bore, speed work run. Rest 30 seconds between every interval. Hop to it!
Another Saturday good time
We met in Byrd Park at 10am once again and did this: 400 Meter run 50 Sit-ups 40 Divebomber Push-ups ( This is how you do a Divebomber ) 400 Meter run 40 Sit-ups 30 Diverbomber Push-ups 400 Meter run 30 Sit-ups 20 Divebomber Push-ups If you can’t do Diverbombers substitute with regular Push-ups. It was a great time out …
Get your soul stomped
This is a very difficult one: “Courtney” 21 95lb Hang Cleans/Thrusters/Deadlifts Run 400 meters 15 95lb Hang Cleans/Thrusters/Deadlifts Run 800 meters 9 95lb Hang Cleans/Thrusters/Deadlifts Run 1200 meters The lifts must be performed in the order prescribed. Finish all reps of one lift before going on the the next. Scaling in weight and perhaps repetitions is advisable on this one. …
A tough one
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 …