Today’s WOD: Squat Cleans 4-4-4-4 (65%, 70%, 75%, 75%) then Pendlay Rows 3×5 then Romanian Deadlifts 3×5 I don’t know what Jake’s doing. Nor do I know what Steve is doing. Keep it weird, RVA.
WOD 06/25/10
Today’s WOD: AMRAP 15: 5 Squats 10 Push Press (45#/25#) 15 Sit-Ups The Richmond Affiliate Gathering is here. See you tomorrow!
WOD 06/24/10
Today’s WOD: Snatch 3×3 then 50 Thrusters (95#/65#) with 4 Burpees every minute on the minute This WOD was inspired by this WOD. We’re doing a baby version, which I’m sure you can all appreciate.
WOD 06/23/10
Today’s WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed on 02/17/10. Slammin’ tires on a Saturday. You could do it too if you came to the Saturday WOD. Except for this Saturday, which is the Affiliate Gathering. But you already knew that, right?
WOD 06/22/10
Today’s WOD: Push Press 3×3 then AMRAP 15: 3 L Pull-Ups 7 Dumbbell Squat Clean and Jerks T-4 Days and counting. Register here and get a taste of competition CrossFit. Not exactly Paleo fare here.
WOD 06/21/10
Today’s WOD: 1000M Run 100M Overhead Carry (115#/65#) 1000M Run 30 Ring Dips 1000M Run 30 Turkish Get-Ups (30#/20#) Apparently, Brad is photogenic even when he’s doing burpees. The Richmond Affiliate Gathering is coming up on Saturday. You’re doing it, right?
WOD 06/18/10
Today’s WOD: Clean & Jerk MEx1 then 2 Rounds: 800M Sandbag Run 20 Sandbag Get-Ups Please be sure to pick up after yourself when you finish your workouts. That means put jump ropes, ab-mats, bumper plates, and barbells back in their proper place. You’re all adults, take care of your business.
WOD 06/17/10
Today’s WOD: 800M Run 100 Double Unders 10 Clean & Jerks (135#/75#) 500M Row 75 Sit-Ups 10 Overhead Squats (135#/75#) 800M Run 50 Push-Ups 10 Front Squats (135#/75#) I forgot to upload pictures yesterday. Again. What a noob.
WOD 06/16/10
Today’s WOD: Deadlift 5×5 then AMRAP 7: 3 Handstand Push-Ups 5 Pull-Ups 15 Lateral Jumps You did Fran and now you get some Paleo linkage to enjoy. If you didn’t do Fran yesterday, you don’t get to look at the link. Suckers. It’s bring a friend day at CrossFit RVA today. Bring Em Out and show them what it’s all …
WOD 06/15/10
Today’s WOD: Fran 21-15-9 Thrusters (95#/65#) Pull-Ups Last completed on 12/30/09. Alleyways, rainbows, carrying things. Yay.