Today’s WOD: “Helen” 3 Rounds: -400M Run -21 Kettlebell Swings -12 Pull-Ups
WOD 8/4/08
Today’s WOD: Tabata handstand holds Tabata squat holds 5 Rounds: -10 Wall Ball -10 Single Arm SDLHP (5 ea. arm) -100M Sprint
WOD 8/1/08
Today’s WOD: “Annie” 50-40-30-20-10 -Double Unders -Sit-Ups All sit-ups were completed using Abmats – we just got a case of ’em!
WOD 7/31/08
Today’s WOD: 400m Run x 4 Tabata L-Sits We’re finishing up a week of recovery after hitting it hard last week. What’d you guys think? Also, don’t forget to sign up for the newsletter, I’ll be sending out the August newsletter in the next few days. -Back in the day at Byrd Park
WOD 7/30/08
Today’s WOD: AMRAP 15: -10 Snatch Balances -7 Burpees
WOD 7/29/08
Today’s WOD(sorry about the late post): 5 Rounds: -Max Rep Pull-Ups -Max Rep Push-Press (75% BW Men, 50% BW Women) -James, Angela, Kelly, and Pete will be leaving CrossFit RVA in August! It’s been fun having you guys. -Also, have you taken any pictures at CrossFit RVA, and want to see them up on the site? E-mail them to jake@mydemosite.org.
WOD 7/28/08
Today’s WOD: Front Squat 5×5 Press 5×5 then AMRAP 10: -15 Hanging Knee Raises -15 SDLHP -Squats and Presses should be at a moderate weight (~65%), sets across.
WOD 7/25/08
Today’s WOD: “MegRock” 3 Rounds: -7 Pull-Ups, 7 Back Squats (low bar) -24 Kettlebell Swings 3 Rounds: -5 Pull-Ups, 5 Back Squats (low bar) -24 Kettlebell Swings 3 Rounds: -3 Pull-Ups, 3 Back Squats (low bar) -24 Kettlebell Swings -Back squats at a weight you can pull from the floor, ideally bodyweight -24kg swings for guys, 16kg girls Remember guys, …
WOD 7/24/08
Today’s WOD: “Seven” 7 Rounds: -7 Hang Power Cleans -7 Burpees -7 Sumo Deadlift High Pulls -7 Push Press -100M Run Guys 95#, Girls 65# -I’ve been waiting for this for a long time…
Free workouts this Saturday!
Come support CrossFit RVA by… working out! We’ll have a table setup in the Vitamin Shoppe at the Libbie Shopping Center (5701 W. Broad) giving people information about CrossFit. But, we’re bringing some equipment, and we’ll be running WODs from about 12:30 to 4:00pm in the parking lot. Wear your CrossFit t-shirt, and come have a good time.