Today’s WOD: Deadlift Max Effort x1 then 4 Rounds: 6 Hang Power Cleans 6 Front Squats 6 Push Presses 6 Good Mornings 60 Seconds of Rest The Paleo Challenge continues. I just became a “Fan” of CrossFit RVA on Facebook. Somehow, I’ve managed to not be a part of this group for over a year. I might just “un-Fan” myself …
WOD 12/11/09
Today’s WOD: Weighted Pull-Ups MEx2 then 3 rounds: 20 Push-Ups 25 Kettlebell Swings (1.5/1 pood) 30 Sit-Ups I caught Ashton in a weird pose 2 days in a row. He’s normally much cooler, right? Or is he just a goober? You be the judge. How to bail on a missed lift. If you’re around with us long enough, you will …
WOD 12/10/09
Today’s WOD: Press 5×5 then AMRAP 15: 15 Hanging Leg Raises 15 Sumo Deadlift High Pulls (75#/45#) Last completed (slightly modified) on 7/28/08. None of the people at the gym now posted their rounds completed/you guys weren’t around then. Only old-skool CrossFit RVAer M-Rock posted on that day.
WOD 12/09/09
Today’s WOD: Back Squat Max Effort x3 then Romanian Deadlifts 3×8 then 2 Minute Sit-Up Test I’ll still be utilizing this space as a place to put quick notes and links for everyone to read, but we’ll be switching over to more regular articles and bloggings from all your trainers. Great work by everyone yesterday.
WOD 12/08/09
Today’s WOD: “Elizabeth” 21-15-9 -Squat Cleans -Ring Dips Last Saturday we had an all female class. A solid one at that. The girls are showing you up, boys. I know that at least a few of you have to like girls. Show the Saturday class some love.
WOD 12/07/09
Today’s WOD: Rack Jerk Max Effort x1 then AMRAP 10: Snatch Grip Deadlift, 6 reps Hang Power Snatch, 3 reps Overhead Squat, 9 reps Use a weight that will allow for unbroken rounds. This workout is as much about technique as it is about lifting a heavy load. We often talk about intensity in our workouts and I challenge anyone …
WOD 12/04/09
Today’s WOD: Press 5×3 then 25-20-15-10-5 Single Arm Dumbbell Snatch (40#/25#) Burpees with a 200M Run between sets
Site Updated
We’re going through a site update. Things will be all setup shortly, but they’ll look weird for the moment. Update 12/4 11:25 – The site is about 50% done, and is mostly functional at this point. I’ll gladly take comments on it, but wait until after it’s all done. I’ll let you guys know.
WOD 12/03/09
Today’s WOD: Deadlift 3×2 @ 90% then 4 Rounds: 21 Pull-Ups 21 KB Swings Last completed on 7/30/09. Today, I just want to highlight the Paleo Challenge that is going on right now. Apparently the steaks are high. Yes, I meant to spell it that way. If you are interested in joining in, there’s no fee. Just start posting away …
WOD 12/02/09
Today’s WOD: 5 Rounds: 5 Hang Squat Cleans 5 Thrusters 800M Run Last completed on 12/29/08. As the sun sets on the old space, we begin a new era of fitness at our new gym welcoming old and new faces alike. How cheesy is that?