Today’s WOD: 3 Rounds: -21 Burpees -12 Deadlifts at BW -21 Box Jumps
WOD 3/11/09
Today’s WOD: Front Squat 3-3-3-3-3, drop 30%, 5×3 then Pick a skill, practice for 15 minutes
WOD 3/10/09
Today’s WOD: 4 Rounds: -400M Run -20 Jumping Pull-Ups -15 Abmat Sit-Ups -10 Shoulder Press
WOD 3/9/09
Today’s WOD: Deadlift 5×5 then “Randy” -75 Hang Power Snatch, 75#
Getting Off The Crack: You’ve Been On The Bands Too Long
The bands we use to scale pull-ups are a great tool. A large number of the people who begin training at CrossFit RVA start on them, and it allows them to scale back pull-ups for the WODs and warm-up, and provides a way to progress towards unassisted pull-ups. But here’s where the problem comes in – some people never progress …
Cancellations
A couple of classes are going to be canceled this week as Brandon and I will both be out of town at different points. There will be no noon/1pm class Monday, and no 6:15am class Wednesday. Sorry! Things will be back to normal next week.
Saturday Classes!
We’ll be holding a class tomorrow at 3:30pm. From here on out, we’ll have regular Saturday classes at 2pm. Also, we had a good turnout this week to the 6:15am classes, but we’d love to see more people! Suck it up, it isn’t so bad waking up at 5:45.
WOD 3/6/09
Today’s WOD: “Snellen” 3 Rounds: -400M Run -21 Kettlebell Swings -12 Snatches -Compare to WOD 12/15/08
WOD 3/5/09
Today’s WOD: 4 Rounds: -21 Pull-Ups -21 Wall Balls
WOD 3/4/09
Today’s WOD: Shoulder Press 1-1-1-1-1 then Push Press 3-3-3-3-3 then 30 Big box jumps [youtube]http://www.youtube.com/watch?v=mNYlIcXynwE[/youtube]