Today’s WOD: Rack Jerk to a heavy single then 5×1 @ 90% of heavy single then 500M Row 2 Minutes Rest 500M Row There’s no reason for this. I just think it’s hysterical.
WOD 08/04/10
Today’s WOD: 5x400M Run 30 seconds of rest between each run Healthy bodies, young brains. Keep CrossFitting for the rest of your life!
WOD 08/03/10
Today’s WOD: Front Squat MEx1 then 100 Double Unders Quite literally my favorite kind of day: heavy lifting and skill work.
WOD 08/02/10
Today’s WOD: Fight Gone Bad 3 Round workout. 5 minute rounds with 1 minute rest between rounds. 5 stations. 1 minute per station. Score is total reps. 1. Wall Balls (20#) 2. Sumo Deadlift High Pulls (75#) 3. Box Jumps (20?) 4. Push Presses (75#) 5. Row for calories Last completed on 02/26/10. Incoming trainee profile from the Kenzopod. Enjoy …
FGB 5
We’ll be joining CrossFit Swift at their gym for the Fight Gone Bad 5 fundraiser on September 25th. The FGB fundraiser goes to help Livestrong, the Wounded Warrior Foundation, and the CrossFit Foundation. Head over to http://www.fgb5.org/ to register your donation page, and to make donations. Make sure to register under the CrossFit RVA team! The setup is fairly simple, …
WOD 07/30/10
Today’s WOD: Clean & Jerk 3×5 (70%) then 25-20-15-10-5 Double Unders Pull-Ups Overhead Sit-Ups I see a lot of my Elements folks in the pictures. What ever happened to the old veterans?
WOD 07/29/10
Today’s WOD: 10 Rounds: 10 Overhead Squats (45#/25#) 10/5 Push-Ups 10 Sit-Ups 200M Run Chest to deck push-ups and I think I see Jeff lounging on the side. Looks about right to me.
WOD 07/28/10
Today’s WOD: Floor Press 5×3 (Partner Assisted) then 15 Burpees 400M Run 12 Burpees 400M Run 9 Burpees 400M Run Stateside.
WOD 07/27/10
Today’s Hero WOD: Josh 21 Overhead Squats (95#) 42 Pull-Ups 15 Overhead Squats 30 Pull-Ups 9 Overhead Squats 18 Pull-Ups What is CrossFit?
WOD 07/26/10
Today’s WOD: Deadlift 5×2 (90%) then 3 Rounds: 500M Row 20 Kneeling Kettlebell Half Moons (1 pood/0.5 pood) 20 Sit-Ups On evolution.