Today’s WOD: “Cindy” AMRAP 20: -5 Pull-Ups -10 Push-Ups -15 Squats
WOD 11/5/08
Today’s WOD: 10-8-6-4-2 Squat Cleans 50-40-30-20-10 Abmat Sit-Ups -CrossFit RVA, one year ago.
WOD 11/4/08
Today’s WOD: 11 Rounds: -5 Box Jumps -5 Sumo Deadlift High Pulls *Box Jumps should be big, SDLHP heavy. Don’t forget to bring in your contract if you haven’t already – they take effect this month! It’s great to see that so many of you are sticking with us for the long run. Most who plan on being in Richmond …
WOD 11/3/08
Today’s WOD: 1 Pull-Up on the first minute, 2 Pull-Ups on the second, etc… until all pull-ups cannot be completed within the minute. then 5 Rounds: -2 Turkish Get-Ups (1 each arm, heavy) -10 Medicine Ball Cleans or Med Ball Clean and Turkish Get-Up practice. [youtube]http://www.youtube.com/watch?v=XhMcqqsFEYc[/youtube] -Arden Cogar (frequents the only messageboard I go to often, Catalyst Athletics) chops through …
Burgener Warm-Up
Brandon went over the Burgener warm-up this week, so here’s a little refresher: [youtube]http://www.youtube.com/watch?v=dqzZle9H5QU[/youtube]
WOD 10/31/08
Today’s WOD: Amrap 20: -10 Back Squats -5 Burpee Pull-Ups -10 SDLHP -100m Sprint There’s going to be a little get together at Georgia’s tomorrow, November 1st, starting at ~3:00pm. There will be grilling and drinking. David Powell is bringing steaks and beer, and I’m sure he’d appreciate it if you could bring a couple bucks to help him out. …
WOD 10/30/08
Today’s WOD: Burgener Warm up Then Annie 50-40-30-20-10 -Double unders -Sit ups It’s a bit of short notice, but Jenny Broughton is having a birthday shin-dig at Blackfin tonight (I believe starting at 9pm). Go!
WOD 10/29/08
Today’s WOD: “Hamburgesa” from CrossFit Santa Cruz Central ‘Hamburgesa’ 5 Pull Ups 10 Push Ups 15 Squats 200m Run 12 Pull Ups 21 KBS (M:24kg, W:16kg) 400m Run 75 Wall Balls (M:20#, W:14#) 400m Run 21 KBS 12 Pull Ups 200m Run 15 Squats 10 Push Ups 5 Pull Ups
WOD 10/28/08
Today’s WOD: 5 rounds -Max Deadlift, 1.5xBW -Max Clapping Push-Ups -2 min Rest b/w rounds
WOD 10/27/08
Today’s WOD: Front Squat 3-3-3-3-3 Then 3 Rounds: -5 Hang Power Clean + 5 Front Squat+ 5 Push-Press X 3 -2 Pull-Ups + 2 Kness to Elbows X 5 Yet another CrossFit article, this time from MSNBC