Today’s WOD: 4x800M Runs with 3 minute recoveries Advanced WOD: Same as regular. Order food from Broadview today if you want any!
WOD 11/17/10
Today’s WOD: 3-3-3-3-3 Weighted Dead Hang Pull-Ups then 5 Rounds: 40 Yard Sprint 6 Power Cleans (135#/95#) 12 Knees to Elbows Advanced WOD: Bench Press 5×5 @ 70% +5 then 3xME Handstand Push-Ups then 7 Rounds: 10 Kneeling Half Moons (24 kg/16 kg) 10 Pull-Ups
WOD 11/16/10
Today’s WOD: Diane 21-15-9 Deadlifts (225#/185#) Handstand Push-Ups Last completed on 05/25/10. Advanced WOD: 3 Min Keg Relay 3 Min Log Clean 3 Min Partner Restricted Run 3 Min Reverse Medicine Ball Throws Completed with a partner. Each partner will count reps for the other. This will count as each persons rest break between events.
WOD 11/15/10
Today’s WOD: Clean and Jerk 7×1 @ 85% Advanced WOD: EMOTM 10: 1 Hang Power Clean and Jerk using last weeks 3 RM then 2 Rounds: 500M Row 50 Sit-Ups Broadview Ranch is going to do another delivery to our gym this Saturday (11/20). Don’t miss out on their delicious product! The CFRVA pick-up location isn’t listed in the schedule …
WOD 11/12/10
Today’s WOD: Angie 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats Last completed on 06/10/10. Advanced WOD: Overhead Squat MEx3 then 5 sets of 1 Hang Power Snatch and 2 Overhead Squats @ 80% of the 3 rep max then AMRAP 10: 5 Pull-Ups 10 Sit-Ups 15 Double Unders The Charlottesville SuperFit Games are sold out. Sorry if you missed …
WOD 11/11/10
Today’s WOD: Deadlift 5×2 @ 85% then 2 Rounds: 500M Row 50 Sit-Ups Advanced WOD: 21-15-9 Chest to Bar Pull-Ups Box Jumps (24″/20″)
WOD 11/10/10
Today’s WOD: Snatch Work up to a heavy double, then 2 snatches every minute on the minute for 8 minutes at 85% of the heavy double Advanced WOD: Bench Press 5×5 @ 70% then 3x Max Effort Handstand Push-Ups then Deadlift 3×3 @ 89% then 4 Rounds: 100M Sprint 15 Kettlebell Swings (24 kg/16 kg) Party time at CFRVA! Find …
WOD 11/09/10
Today’s WOD: Push Press Work up to a heavy set of 3 then 5×3 @ 85% of the heavy set then 4 Rounds: 100M Farmer’s Walk (24 kg/16 kg) 15 Knees to Elbows Advanced WOD: Kelly 5 Rounds: 400M Run 30 Box Jumps (24″) 30 Wall Balls (20#) Kelly was last completed on 07/19/10.
WOD 11/08/10
Today’s WOD: 400M Run 20 Deadlifts (135#/75#) 400M Run 10 Push Presses (135#/75#) 400M Run 20 Front Squats (135#/75#) 400M Run 10 Split Jerks (135#/75#) Advanced WOD: Power Clean MEx3 then 5 Sets of: 1 Hang Power Clean 2 Front Squats 1 Push Jerk @ 80% of your MEx3 then 4 Rounds: 100M Farmer’s Walk (24 kg/16 kg) 15 Knees …
WOD 11/05/10
Today’s WOD: Overhead Squat Work up to a heavy set of 5 then 5×5 @ 65% of the heavy set then 2 Rounds: 400M Run 5 Ground to Overheads (165#/85#) Advanced WOD: 5 Rounds: 5 Box Jumps (36″/30″) 5 Sandbag Get Ups 100M Hand Over Hand Sled Pull (90#/45#)