Today’s WOD: Back Squat MEx3 then 3K Row with a partner, trading spots as necessary We would like to extend a thank you to Coach Wilkes and his sons for coming out to run a great seminar. We hope to see you all again soon! A quick apparel recommendation from one of our CrossFit ladies: CW-X Conditioning Wear. I don’t …
WOD 03/19/10
Today’s WOD: Squat Clean 3×3 then 50 Ring Dips After-WOD agony? Bliss? Self-loathing? Don’t forget! Wilkes weightlifting is in town this Sunday. All the cool kids will be there. Also, we have water bottles available for sale at the gym. Do the environment a favor and save the solo cups for other beverages.
WOD 03/18/10
Today’s WOD: AMRAP 20: 10 Broad Jumps 10 Kettlebell Swings 3 Renegade Man Makers Last completed on 04/23/09. There’s lots of flexibility and mobility going on in this picture, which helps us with what? Being better at CrossFit. We hope everyone had a good St. Patrick’s Day!
WOD 03/17/10
Today’s WOD: Front Squat MEx3 then 400M Farmer’s Walk (50#/30# dumbbells) 50 Box Jumps This picture looks like the evolution of the thruster! Pretty cool, amirite?
WOD 03/16/10
Today’s WOD: Angie Last completed on 11/24/09. Strict standards today (and every day) on range of motion for all movements. Wilkes weightlifting is coming to town on Sunday to break you off proper with some Olympic weightlifting knowledge. Can’t find the link to pay for it? Here you go. We can’t make it much easier to find and sign up.
WOD 03/15/10
Today’s WOD: Deadlift MEx1 then Tabata Row CrossFit RVA is proud to host Coach Wilkes for an Olympic weightlifting seminar this upcoming Sunday (03/21). All of you are familiar with the Olympic lifts through your WODs, but efficiency is key. Learn to lift better, improve your technique, and be more explosive. What more can you ask for? Sign up now! …
WOD 03/12/10
Today’s WOD: Hang Power Snatch 5×3 then 2 rounds: 100 Double Unders 50 Wallball Shots Sadie does box jumps for fun and she doesn’t complain about them.
WOD 03/11/10
Today’s WOD: Daniel 50 Pull-Ups 400M Run 21 Thrusters (95#/65#) 800M Run 21 Thrusters (95#/65#) 400M Run 50 Pull-Ups Last completed on 05/15/08. This has nothing to do with CrossFit, but maybe you should watch it anyways? This is intimately related to CrossFit and you should be doing this every day. Also, the name of the site is just too …
WOD 03/10/10
Today’s WOD: AMRAP 20: 3 Hand Stand Push-Ups 5 Pull-Ups 15 Jump Squats
WOD 03/09/10
Today’s WOD: 500M Row 30 Kettlebell Swings 30 Burpees 100 Air Squats 25 Deadlifts (225#/135#) 30 Ring Dips 400M Run 15 Squat Cleans (135#/95#) 30 Chest to Bar Pull-Ups 500M Row No flexibility and mobility class today. Normal schedule will resume next week!