Today’s WOD: 400M Walking Lunges Last completed on 10/01/09. A motivational video courtesy of Zac. I kept waiting for a punch-line, but it never came. We need more blind folds at the gym.
WOD 02/22/10
Today’s WOD: Overhead Squats 5-5-5-5-5 then 4 Rounds: 400M Run 20 Pull-Ups 20 Burpees That’s a mold for atlas stones. Jake’s making one right now. Find the CrossFit RVA hoodie/Andrew in the picture posted to CrossFit main.
WOD 02/19/10
Today’s WOD: 21-18-15-12-9 Deadlift Hang Power Clean Front Squat Push Press Done with 65#/45#. Last completed on 02/27/08. Don’t cut your reps or your rounds short. Don’t snit. You’d be surprised at who’s watching and counting your reps right along with you. Your time doesn’t mean anything if you don’t do the work.
WOD 02/18/10
Today’s WOD: Hang Power Snatch 3×2 @ 90% then 3 Rounds: 50 Double Unders 30 Sumo Deadlift High Pulls (75#/45#) We’ve got a lot of advanced CrossFitters in our midst now as is evidenced by the soon to be opening of the Advanced Class. Linear progression with your CrossFit may have ended months ago, but we still expect you to …
WOD 02/17/10
Today’s WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Box Jumps at 6 in the morning are not for me, but apparently these guys like them.
WOD 02/16/10
Today’s WOD: Snatch 7×5 @ 60% then AMRAP 15 3 L Pull-Ups 6 Kettlebell Swings 9 Wall Ball Shots There still seems to be confusion about rep schemes, or maybe you all just like doing your own thing. If we write down a percentage, you are not going for a max. You do all your sets at that one weight. …
WOD 02/15/10
Today’s WOD: 800M Run 10 Turkish Get Ups with a Barbell 20 Knees to Elbows 30 Squats (45#) 750M Row 10 Box Jumps (30″+) 20 Burpees 30 Double Unders 800M Run 10 Muscle Ups 20 Ab-Mat Sit-Ups 30 Push Press (45#) The 2010 CrossFit Games kicked off this past weekend with the first of many sectionals to come. Awesomely exciting.
WOD 02/12/10
Today’s WOD: Back Squat MEx1 then 50 Handstand Push-Ups About saturated fat and a much longer more in depth explanation. All our nutrition challengers need to read through that first link at the very least. We have an unhealthy obsession with fat and as our own CFRVA Mark put it, “stop living the myth.” Fantastic work by everyone on “Murph” …
WOD 02/11/10
Today’s WOD: Murph 1600M Run 100 Pull-Ups 200 Push-Ups 300 Squats 1600M Run The pull-ups, push-ups, and squats can be partitioned however you’d like. Most people do 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. This workout is prescribed with a 20 lb. weight vest. Yikes.
WOD 02/10/10
Today’s WOD: Push Jerk 5×5 then 7 Rounds: 10 Knees to Elbows 20 Box Jumps