Today’s WOD: Isabel 30 Snatches (135#/95#) Advanced WOD: Run 1 mile 100 Hammer swings (50 per side) Run 1 mile 200m farmers walk (24kg/16kg)
WOD 10/20/10
Today’s WOD: Run 1 mile 100 Hammer swings (50 per side) Run 1 mile 200m farmers walk (24kg/16kg) Advanced WOD: Back Squat 3×3 @ 90%-95% then 9-6-3 Turkish Get Ups (45#/25#) Muscle Ups October bring a friend day is today and Broadview Ranch is making its delivery to our gym on 10/23/10. Put your orders in by 10/21/10.
WOD 10/19/10
Today’s WOD: 30-20-10 Double Unders Burpees Advanced WOD: 40-30-20-10 Double Unders Burpees Bring a friend day is tomorrow. Show them what’s up with that CrossFit thang.
WOD 10/18/10
Today’s WOD: Front Squat 5×5 @ 65% then 200M Overhead Carry (135#/95#) Advanced WOD: Press 7×3 @ 75% + 10# then 200M Overhead Carry (155#/115#)
WOD 10/15/10
Today’s WOD: Snatch Work up to a heavy set of 2, then 2 snatches @ 75% of the heavy set every minute on the minute for 10 minutes Advanced WOD: Back Squat MEx3 then Glute Hamstring Raises 3×10 Next Wednesday is Bring a Friend Day at CrossFit RVA. Not sure how to explain CrossFit to your friends? Share it with …
WOD 10/14/10
Today’s WOD: Floor Press Work up to a heavy set of 5, then 5×5 @ 85% of the heavy set then Tabata Intervals: Pull-Ups Double Unders Push-Ups Calorie Row Advanced WOD: Karen 150 Wall Balls Not everything in CrossFit is easy (none of it is easy for me). In fact, we require you to engage in many skills that require …
WOD 10/13/10
Today’s WOD: Karen 150 Wall Balls Advanced WOD: Press 3×3 @ 90%-95% then Tabata Intervals: Pull-Ups Double Unders Push-Ups Calorie Row
WOD 10/12/10
Today’s WOD: High Hang Clean 7×3 @ 65% then 7-5-3 Renegade Man Makers (35#/20#) Dead Hang Pull-Ups Advanced WOD: 400M Run 25 Thrusters (135#/95#) 500M Row 25 Sandbag Get Ups 400M Run 25 Pendlay Rows (135#/95#) 500M Row 25 Burpees 400M Run Some of our advanced class thought they were getting out of the chipper from yesterday. Joke’s on you, …
WOD 10/11/10
Today’s WOD: 400M Run 25 Thrusters (95#/65#) 500M Row 25 Sandbag Get Ups 400M Run 25 Pendlay Rows (95#/65#) 500M Row 25 Burpees 400M Run Advanced WOD: Back Squat 7×3 @ 75% + 20# then 7-5-3 Muscle Ups Renegade Man Makers (40#/25#)
WOD 10/08/10
Today’s WOD: Deadlift 5×5 @ 65% then AMRAP 5: 5 Knees to Elbows 10 Hollow Rocks Advanced WOD: Barbell Floor Press 4-5RM then AMRAP 7: 5 Toes to Bar 10 Hollow Rocks Our main man Jake and CrossFit superstar Kathryn are tying the knot tomorrow. Join me in congratulating them and wishing them a long and happy marriage. Love you …