On February 20th, we’ll be doing an, until then, undisclosed running WOD on the longer end of the endurance spectrum that we work in. The top male and female of the day will have their registration for the Monument Ave 10k paid for by CrossFit RVA. If the either of the top athletes do not want to participate in the …
WOD 1/27/08
Today’s WOD: Snatch 1-1-1-1-1-1-1-1-1-1 OR Snatch Balance 1-1-1-1-1-1-1-1-1-1-1 ( polls)
WOD 1/26/09
Today’s WOD: 5 Rounds For Reps: -max rep pull up -max rep push press, Men -75%BW Women-50%BW ****compare 7/29/08 -Matt and Jen hitting some pull-ups. [youtube]http://www.youtube.com/watch?v=c2w1PeSR8G4[/youtube] -Another method of keeping your wrists happy
Open Gym Today
Hey guys, I’ll be at the gym from 3:15pm until 5:00pm today if anyone would like to come by. (This message is only for current members. Also, I’d be glad to help you get started on a workout, but I’ll be training during this time too!)
WOD 1/23/09
Today’s WOD: 50-40-30-20-10 -Sumo Deadlift High Pull -Push-Ups [vimeo]http://www.vimeo.com/2927926[/vimeo] -Fight Gone Bad!
WOD 1/22/09
Today’s WOD: AMRAP 20: -5 HSPU -10 Pull-Ups -15 Step Walking Lunges
WOD 1/21/09
Today’s WOD: Clean 1-1-1-1-1-1-1-1-1-1 then 10 Rounds: -30 Seconds Dumbbell Push Jerk -30 Seconds Medicine Ball Clean
WOD 1/20/09
Today’s WOD: “Griff” -800M Run -400M Run Backwards -800M Run -400M Run Backwards
WOD 1/19/09
Today’s WOD: Deadlift 5×5 then 7 Rounds: -7 Dumbbell Thrusters -7 Pull-Ups -7 Box Jumps -100M Sprint -These past couple of months have brought an incredible amount of growth to CrossFit RVA. We’re moving towards 60 members, and as many of you know, it’s getting a little crowded. First, I appreciate everyone’s patience as we adapt to more and more …
WOD 1/16/09
Today’s WOD: “Fight Gone Bad”