Today’s WOD: Helen 3 Rounds: 400M Run 21 KB Swings (24 kg/16 kg) 12 Pull-Ups Advanced WOD is the same. Last completed on 04/20/10. No Saturday class this week. Jake and Kat are getting hitched. I’m putting all you PNC 2ers on blast. Our message board has deteriorated into a 4 person conversation. All of you can’t have failed. How …
WOD 10/06/10
Today’s WOD: Snatch Balance 4×3 (65#/45#) then Rack Jerk Work up to a heavy single and then 5×1 @ 85% of the heavy single Advanced WOD: Deadlift 3×3 @ 85% then 3×15 GHD Sit-Ups (not for time) One of our old friends from Broadview Ranch has agreed to make a delivery to CrossFit RVA. Many of you may not recognize …
WOD 10/05/10
Today’s WOD: 3 KM Run 30 Partner Sit-Ups with a Medicine Ball (20#/12#) Partners will face each other in the sit-up position with feet 3 ft apart. On the ascent of the sit-up, person 1 will throw the medicine ball to person 2, person 2 will do a sit-up and throw the ball to person 1 and so on and …
WOD 10/04/10
Today’s WOD: Snatch 7×1 @ 80% then 21-15-9 Box Jumps Push-Ups Advanced WOD: Good Mornings 3×8 @ 50-60% then 21-15-9 Box Jumps Push-Ups It’s Fall, it’s October, and there are a lot of new things happening at the gym. We’ll be starting our new afternoon hours today. Classes will start at 3:30 PM and will run at 4:30 PM, 5:30 …
WOD 10/01/10
Today’s WOD: 3 Rounds: 50 Double Unders 15 Ring Dips Want to get ripped? Go to the 6AM class, look like this guy.
WOD 09/30/10
Today’s WOD: CrossFit Total Back Squat: MEx1 Press: MEx1 Deadlift: MEx1 Score is the combined weight moved successfully. Last completed on 06/01/10. Flex those muscles and show off all that strength you have.
WOD 09/29/10
Today’s WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed on 06/23/10.
WOD 09/28/10
Today’s WOD: Snatch 5×3 @ 65% then AMRAP 8: 10 Box Jumps 7 Push-Ups Gaynell is out sick today, no Flexibility/Mobility! The Performance Nutrition Challenge is marching on. How is everyone doing? I’m always interested to hear what people are up to.
WOD 09/27/10
Today’s WOD: 1K Run 30 Dumbbell Squat Cleans (40#/25#) 1K Run Ever thought about training with a little more purpose? Keep your eye on the events links on the left side of your favorite web site. You can find fun things like the SuperFit Games in Charlottesville. It’s a CrossFit competition, so you can see if your training is paying …
WOD 09/24/10
Today’s WOD: Weighted Pull-Ups 2-2-2-2-2 then 2 Rounds: 400M Farmer’s Walk (24 kg/16 kg) 16 Turkish Get Ups (24 kg/16 kg) When the numbers for reps are written as they are for the pull-ups today, you are to complete 5 sets of 2 reps each. Each set should get progressively heavier and you should max out around set 4.