Today’s WOD: Overhead Squat 3-3-3-3-3 or 4 x 500m Row
WOD 4/22/08 – “Karen”
Today’s WOD: “Karen” -150 Wall Ball shots for time From Catalyst Athletics A common problem with the clean and snatch is a completely vertical extension of the body. Because we’re trying to elevate the bar in a nearly vertical path, the body must move out of the way–this means a slight layback at the top. This layback also keeps the …
WOD 4/18/08
Today’s WOD: -Work on your snatches then -Row 2000M -Sam enjoys the finer things of life.
WOD 4/17/08
Today’s WOD: “Katie Brown” AMRAP 10: -9 Goblet Squats -6 Kettlebell Swings -3 Sumo Deadlift High Pulls -all with the same kettlebell
WOD 4/16/08
Today’s WOD “Thrusters in Nicole” AMRAP 20: -400M Run -Thrusters* *use your Fran weight -The Space has come a long way.
WOD 4/15/08
Today’s WOD: 3 Rounds: -10 Deadlifts -15 Depth Push-Ups -20 Box Jumps -50M Sprint -50M Blind Bear Crawl -Caine Wilkes with a 415 Clean and Jerk at CrossFit RVA
WOD 4/14/08
Today’s WOD: 30-25-20-15-10-5 -Wall Ball Shots -Overhead Sit-Ups Chris Wilkes instructing Megan, Sarah, and Chad at this past weekend’s seminar
WOD 4/11/08
Today’s WOD: “Josh” -42 Pull-Ups -21 Overhead Squats -30 Pull-Ups -15 Overhead Squats -18 Pull-Ups -9 Overhead Squats
WOD 4/9/08
Today’s WOD: Front Squat 5-3-3-2-2-2-1-1-1-1 or Hang Clean 3-3-2-2-2-1-1-1-1 An interesting method of taping your hands – try it! Kipping pull-ups have a knack for ripping open hands. -Lorena on today’s front squats
WOD 4/8/08
Today’s WOD: 2 Rounds: -400M Run -25 Kettlebell Swings -400M Run -25 Burpess -400M Run -25 Box Jumps Congratulations to everyone who ran in this year’s Monument Avenue 10k. Some impressive times were put up, and you can look them up at www.rrrc.org