Another busy day at CFRVA! The WOD was: 3 Rounds: -100 Medicine Ball Squats -3 Rope Climbs -3 minute rest Score is the longest time it took to complete a round.
Lift heavy!
Megan hit a new pr on the backsquat yesterday, getting 205 for 3. Good Job! Our WOD yesterday was: 10 Rounds: -1 minute of heavy (around 5RM weight) clean and jerks -1 minute rest It’s not quite cardio kickboxing, but it’ll do.
The Race is On
Yesterday we did something a little different… a Burpee-Box Jump race! 30 Burpee-Box Jumps, first one done sits out 20 Burpee-Box Jumps, winner sits out 10 Burpee-Box Jumps, winner sits out 5 Burpee-Box Jumps It pays to give it your all on this one.
New Faces
There’s been plenty of new faces around CrossFit RVA lately. Thanks to all of those who have been bringing new people out, and we look forward to training with everyone in the future. Also, check out the new “Categories” box on the right hand side of the site. I’ve split up most of the old posts, so it’s much easier …
There’s nothing easy about rings
I’m sure this fact is clear to anyone who has ever hopped on gymnastics rings and even tried to do a dip. The ring dip and ring push-up provide a whole new challenge when compared to the standard push-up and bar dip, and the muscle-up combines all the difficulty of ring dips with pull-ups to form one of the most …
“Chloe”
We did “Linda:, along with “Chloe”, a CFRVA Original. The weather is starting to cool down a bit, and it was great day to CrossFit, and we had a good crowd out back. “Chloe” 4 Tabata Intervals of: -Box Jumps -Burpee -Medicine Ball Squat Cleans -Sledge Hammer Strikes -Double-Unders -Kettlebell Swings -Row For Calories -Wall Ball Shots -Push-Ups Score is …
“Gina”
Our WODs were “Angie” along with “Gina”, a CFRVA Original: 4 Rounds: -15 Calorie Row -15 Handstand Push-Ups -15 95# Overhead Squats Brandon completed it in 20:29 -Vic knocking out some pull-ups during a strong performance on “Angie”
Rain won’t stop us (usually)
It was a good day for CrossFit, a light drizzle kept everyone nice and cool during the workout. We did: 5 Rounds of: 15 Box Jumps 15 Burpees 15 Tuck Jumps/Double-Unders 1 Rope Climb as well as the CrossFit hero workout “JT” Lastly, come more often. If you’ve been doing CrossFit for more than a month, twice a week won’t …
A Long Way to Jump
Today we did another hero workout from CrossFit, “Jason”, and yet another CFRVA original: -400M of broad jumps Looks simple? Easy? Yeah, I thought so. But like most easy looking workouts, it was much harder than it looked. Rachel was the only one who took on this one today: Also, check out this article while you’re recovering today. A good …
Going Strong
Today we did another CrossFit RVA original, “Shannon”, as well “Murph”, one of CrossFit’s hero workouts “Shannon” As Many Rounds as Possible in 20 Minutes of: 5 135# Deadlifts 10 Renegade Man Makers 15 Box Jumps -Stephen got 11 box jumps short of 6 rounds. -David and Sarah working on pull-ups during the “Murph”