Today’s WOD: Nicole AMRAP 20: 400M Run Max Rep Pull-Ups Score is number of pull-ups. Last completed on 07/13/10. Advanced WOD: Cindy AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 09/23/10. Lovely lady Bri axle pressing in the alleyway here.
WOD 12/01/10
Today’s WOD: Clean and Jerk MEx1 then 5×1 @ 90% of your MEx1 then 500M Row 50 Double Unders 400M Run 50 Sit-Ups Advanced WOD: Bench Press 5×5… +15 then 3xME Handstand Push-Ups then 10-9-8-…-3-2-1 Double Unders Toes to Bar Each set must be unbroken. If you break a set, the set starts over. Night vision in the alleyway with …
WOD 11/30/10
Today’s WOD: 50 Push-Ups 10 Box Jumps 50 Knees to Elbows 10 Box Jumps 50 Push Presses (45#/25#) 10 Box Jumps 50 Double Unders 10 Box Jumps Advanced WOD: 1 Mile Run 25 Sandbag Get Ups 1 Mile Run 25 Burpees
WOD 11/29/10
Today’s WOD: Back Squat 5×5 @ 75% Advanced WOD: EMOTM 5: 1 Hang Power Clean + 1 Push Jerk @ last weeks 2RM Power Clean weight then 100M Farmer’s Walk (95#/45# barbell) 100M Run 100M Sled Drag (95#/45#) 100M Run 100M Log Carry (135#/85#) *Log can not be carried overhead.
WOD 11/26/10
Today’s WOD: Fran 21-15-9 Thrusters (95#/65#) Pull-Ups Last completed on 06/15/10. Advanced WOD: Overhead Squat MEx1 then 5 sets of 1 Hang Power Snatch and 2 Overhead Squats @ 80% of your MEx1 then 5 minutes of hollow rocks and supermans. Rotate between exercises every 30 seconds. Classes today at 12:00 PM and 5:30 PM only. Back to our regular …
WOD 11/25/10
Today’s WOD: Enjoy your Thanksgiving and enjoy your turkey if you’re not Jake. See you on Friday!
WOD 11/24/10
Today’s WOD: 7,000 pounds The goal is to lift 7,000 lbs as fast as possible, but only using one rep at a time of the following lifts: 1 Squat, 1 Push Press, 1 Power Clean. *You can use any weight on the lifts and it can be done in any amount of rounds. *The goal is to lift 7,000 lbs. …
WOD 11/23/10
Today’s WOD: Overhead Squat 5×3 @ 80% then 10-8-6-4-2 Ring Dips Double Unders Advanced WOD: 4 Rounds: 400M Run 30 Sit-Ups 20 Pull-Ups
WOD 11/22/10
Today’s WOD: 1 Mile Run 25 Scotty Bobs (30#/20#) 1 Mile Run 25 Burpees Advanced WOD: Power Clean MEx2 then 5 sets of: 1 Hang Power Clean, 2 Front Squats, 1 Push Jerk @ 80% of the MEx2 then 15-12-9 Pistols Burpees Need to get your CrossFit RVA fix on, but won’t be around during the holidays? Check out the …
WOD 11/19/10
Today’s WOD: Front Squat MEx1 (my favorite thing to do at the gym) then AMRAP 10: 5 Pull-Ups 10 Push-Ups 15 Double Unders Advanced WOD: Power Snatch MEx3 then Overhead Squat Max reps at 80% of the triple above then AMRAP 9: 10 Box Step-Ups (24 kg/16 kg) 10 Toes to Bar 250M Row I’m not sure if I should …