Today’s WOD: Clean and Jerk 5-5-5-5-5 Zac is demonstrating what a burpee jump is supposed to look like. He gives his all, just like Brock from that motivational video. Your burpees look like that every time, right?
WOD 03/05/10
Today’s WOD: Push Press MEx1 then Row 1K in under 3:45 and row an additional 250M for every 10 seconds over 3:45 Most of it is gross, some of it looks bomb.
WOD 03/04/10
Today’s WOD: 5 Rounds: 400M Run 10 Deadlifts (225#/155#)
WOD 03/03/10
Today’s WOD: Back Squat 5×5 then 10 Rounds: 5 Dumbbell Squat Clean and Jerks (45#/25#) 5 Burpees Who likes lifting more weight every time they come to the gym? Who wants to lift more weight in the most dynamic lifts (Olympic lifts) around? Take advantage of the Olympic weightlifting seminar that we are hosting! It’s coming up and we would …
WOD 03/02/10
Today’s WOD: “Cindy” AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 06/22/09. RVA Endurance opened its doors for business this morning. Appropriately, Zac found a great article highlighting interval training as a method of training. Don’t train longer, train harder and smarter! Our flexibility and mobility (yoga) class starts today. It will take place in the side …
WOD 03/01/10
Today’s WOD: Press 5×2 then AMRAP 10: 15 Box Jumps 10 Push Presses (45#/25#) 5 V-Ups Nicole pulling the sled during our recent strongman medley and Katrina watching. CrossFit always seems to turn into a spectator sport. How often do you catch yourself watching other people workout instead of focusing on your own WOD? And how often do you show …
WOD 03/01/10
Today’s WOD: Press 5×2 then AMRAP 10: 15 Box Jumps 10 Push Presses (45#/25#) 5 V-Ups Nicole pulling the sled during our recent strongman medley and Katrina watching. CrossFit always seems to turn into a spectator sport. How often do you catch yourself watching other people workout instead of focusing on your own WOD? And how often do you show …
WOD 02/26/10
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 The clock does not stop between exercises. On a call of …
WOD 02/25/10
Today’s WOD: Max Deadlift Deadlift will either be performed from a raised height (bar will start approx. 18″ off the ground) with lifting straps allowed, or with an axle. More advanced trainees will use the bar w/ straps, less advanced will use the axle. Cutoff for advanced is 400# for guys, 200# for girls. Strongman Style WOD 2 Rounds: Odd …
WOD 02/24/10
Today’s WOD: Hang Power Clean 5-5-5 then AMRAP 10: 5 Ring Dips 10 Front Squats 15 Push Press Front squats and push press with 85#/65#. John assumed a classic coaching pose at the recent rowing clinic and we were lucky enough to get photo evidence. Don’t act like you’ve never seen the hands on hips hunchback maneuver before. It’s all …