Today’s WOD: Front Squat 5-5-5-5-5 then Skill Work David Powell with a big deadlift
WOD 2/28/08
Today’s WOD: “Michael” 3 Rounds: -800M Run -50 Back Extensions -50 Sit-Ups Know your Olympic lifts! The olympic lifts promote promote power, speed, and strength. The explosive triple extension found in the lifts carries over not only to CrossFit, but to sport and the activities of a healthy active lifestyle. We are slowly integrating the lifts into the overall programming, …
WOD 2/27/08
Today’s WOD: 21-18-15-12-9 -Deadlift -Hang Power Clean -Front Squat -Pushpress Guys 65#, Girls 45#
WOD 2/26/08
Today’s WOD: -5 minutes Jump Rope -5 minutes Kettlebell Swings -3 minutes Jump Rope -3 minutes Kettlebell Swings -Brandon and Jake at their USA Weightlifting Club Coach certification this past weekend.
WOD 2/25/08
Today’s WOD: 5 Rounds: -100M Bear Crawl -10 Bodyweight Deadlifts -10 Zercher Squats with a Sandbag @ 30% Bodyweight -VCu’s Rugby team during “Spit”. Don’t ask.
WOD 2/21/08
Today’s WOD: 400M Walking Lunge Final reminder: Brandon and I will both be gone this weekend, no class Friday! We’ll be doing a little bit of… ..Just with not as much weight.
WOD 2/20/08
Today’s WOD: 5 Rounds: -400M Run -15 Burpee Pull-Ups As a reminder, no classes on Friday! Brandon and I will both be in PA for our USA Weightlifting Club Coach certifications. We’ll post an at-home WOD or all of you who are interested in still training. -Yay burpees!
WOD 2/19/08
Today’s WOD: “Cindy” AMRAP 20 minutes: -5 Pull-ups -10 Push-Ups -15 Squats
WOD 2/18/07
Today’s WOD: -50 Box Jumps -50 Pull-Ups -50 Kettlebell Swings -50 Sit-Ups -50 Dumbbell Hang Power Cleans -800M Run -50 Back Extensions -Caine Wilkes, son of Chris Wilkes, putting up a heavy snatch. Chris will be teaching a seminar here at CrossFit RVA on April 13th on the Olympic Lifts. More information will be posted soon! Also, classes will be …
WOD 2/15/08
Today’s WOD: “Diane” 21-15-9 -Deadlifts -Handstand Push-Ups CrossFit typically incorporates powerlifting movements and its assistance exercises such as the back squat and other squat variations in addition to the deadlift. At CrossFit RVA, we believe that strength training using these compound movements can only help to increase your general physical preparedness (GPP) and contribute to a greater potential work capacity. …