Today’s WOD: 10x200M Sprints 30 Second recoveries Workout will be changed to reflect the current weather conditions Advanced WOD: 7 Rounds: 10 Turkish Get-Ups (50#/35#) 25M Bear Crawl 5 Goblet Squats (24 kg/16 kg) Stay warm and safe out there. CFRVA’s Weather Policy: If the trainers can make it to the gym, we’ll be open. We won’t be closed today, …
WOD 12/15/10
Today’s WOD: Back Squat 5×5 @ 80% Advanced WOD: Back Squat MEx5 then AMRAP 7: 3 Power Cleans (175#/105#) 5 Push-Ups 7 Sit-Ups For those of you bringing a friend in today, thank you. We will have a separate workout for them to try out to get a better flavor of CrossFit. Feel free to join them!
WOD 12/14/10
Today’s WOD: Chelsea EMOTM 30: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 08/10/10. Advanced WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed on 09/29/10. A couple of announcements and other important things: “Schadenfreude” sweatshirts are available for order. If you are interested in getting one, take a look at the example on the desk at …
WOD 12/13/10
Today’s WOD: Press 4×3 @ 80% then 3 Rounds: 400M Run 25 Kettlebell Swings (24 kg/16 kg) Advanced WOD: Press MEx5 then 21-15-9 Pendlay Rows (155#/105#) Sandbag Get-Ups
WOD 12/10/10
Today’s WOD: 10 Squat Cleans (135#/75#) 20 Pull-Ups 30 Push-Ups 40 Kettlebell Swings (16 kg/8 kg) 50 Box Jumps 60 Wall Ball Shots 70 Sit-Ups 80 Lateral Jumps 90 Double Unders 100M Run Advanced WOD: Hang Power Snatch MEx1 then 9-6-3 Muscle Ups Deadlifts (275#/185#) 100M sprint after each round Yogis. A good CrossFit article from Men’s Fitness. Check it …
WOD 12/09/10
Today’s WOD: Snatch Work up to a heavy double then 6×2 @ 70% of the heavy double then 21-15-9 Pendlay Rows (135#/85#) Knees to Elbows Advanced WOD: AMRAP 20: 3 Push Presses (135#/85#) 5 Pull-Ups 7 Jumping Lunges
WOD 12/08/10
Today’s WOD: Elizabeth 21-15-9 Squat Cleans (135#/95#) Ring Dips Last completed on 04/28/10. Advanced WOD: Deadlift MEx1 then 3 Rounds: 1 minute each of the following: Dumbbell Hang Cleans (50#/25#) Mountain Climbers Wall Balls Handstand Hold Rest Chris has come a long way since he first started with us at CFRVA this past summer. There was a time when getting …
WOD 12/07/10
Today’s WOD: Front Squat Work up to a heavy single then 5×3 @ 85% of the single then 5 Rounds: 10 Turkish Get Ups (40#/25#) 10 Box Jumps (24″/20″) Advanced WOD: Fran 21-15-9 Thrusters (95#/65#) Pull-Ups Last completed on 06/15/10 and sort of on 11/26/10.
WOD 12/06/10
Today’s WOD: 1000M Row 1600M Run 50 Burpees 400M Run Advanced WOD: Hang Power Clean MEx1 then 9-7-5 Handstand Push-Ups Squat Cleans (185#/115#) The current Again Faster Challenge is a 2K Row for time. Who’s up for it?
WOD 12/03/10
Today’s WOD: Rack Jerk Work up to a heavy triple then 5×3 @ 80% of your heavy triple then For time: 50 Wall Balls 25 Toes to Bar 800M Run Advanced WOD: Power Snatch MEx2 then Max Reps of Overhead Squats @ 80% of the MEx2 then 5 Rounds: 15 Box Jumps (24″/20″) 10 Kettlebell Swings (32 kg/24 kg) 7 …