Today’s WOD: Weighted Pull-Ups 5×3 then AMRAP 10: 6 Deadlifts (185#/125#) 6 Handstand Push-Ups Rest 5 Minutes 40 Sandbag Get Ups Did you think about that article over the weekend? Did it change your partying and drinking habits? Probably not, but maybe for some of you it made you think twice about your choices. At CrossFit RVA, we want all …
WOD 07/09/10
Today’s WOD: The Seven 7 Rounds of: 7 Handstand Push-Ups 7 Thrusters (135#) 7 Knees to Elbows 7 Deadlifts (245#) 7 Burpees 7 Kettlebell Swings (2 pood) 7 Pull-Ups I’m sad to be missing out on this WOD. It looks freaking awesome. As we head into the weekend and into the rest of the hot summer weather, mull this over. …
WOD 07/08/10
Today’s WOD: Front Squat 6×2 (90%) then 5 Rounds: 10 Dumbbell Snatches 6 Turkish Get Ups then 2x25M Hand Over Hand Sled Pull (not for time) If you didn’t read it in our newsletter that just went out, you need to read this about John G. If you’ve known John since his inception into our community, you would know that …
WOD 07/07/10
Today’s WOD: 2K Row Rest 10 Minutes 2K Row Now that’s a WOD I can wrap my brain around.
WOD 07/06/10
Today’s WOD: 4x Barbell Complex 5x Deadlift, Row, Hang Power Clean, Front Squat, Push Press, Back Squat (65-75-85-95/45-55-65-75) Squat Clean 5×2 @ 90% then 21-15-9 Push-Ups Sit-Ups
WOD 07/05/10
Today’s WOD: 3 Clean Pulls on the minute for 5 minutes 3 Snatch Balances on the minute for 5 minutes then AMRAP 8: 5 Pull-Ups 10 Ring Dips One more reason to get off of the HFCS train and more towards a paleoish diet. Thank you to Zac for linking us. If you ask nicely, Jake will upload some photos …
WOD 07/02/10
Today’s WOD: Push Press 4×3 (85%) then 6 Rounds: 5 Back Squats (185#/115#) 10 Box Jumps 10 Scotty Bobs (25#/15#)
WOD 07/01/10
Today’s WOD: Annie 50-40-30-20-10 Double Unders Sit-Ups Last completed (that I can find) on 04/09/10.
WOD 06/30/10
Today’s WOD: Overhead Squat 3×3 then 6 Rounds: 1 Minute Back Squat (115#/75#) 1 Minute Ring Dips 1 Minute Rest Score is the total number of reps completed. Speaking of challenges, how often do you challenge yourself at the gym? More specifically, how many days a week do you train? Do you have any idea about how often you should …
WOD 06/29/10
Today’s WOD: 10 Muscle Ups 20 Chest to Bar Pull-Ups 30 Handstand Push-Ups 40 Double Unders 50 Burpees 60 Box Jumps 70 Squats Some Perspective from Andy Petranek at CrossFit LA. If you challenge yourself every day at the gym, you’ll never have a wasted day.