Jason, to honor a close friend killed in Mosul this spring, wrote a workout: “Josh (AKA Spider Man)” 24 box jumps 200m Fireman carries 24 kettle bell swings 200m sled drags 4 rounds for time Josh was a Sergeant in the United States Marine Corps. We will always honor those KIA with workouts. It’s the least we can do.
Heroes
Today we did the hero works “JT”, “Murph”, and “Michael”, all named after SEALS who died in Afghanistan on 6/28/2005. They were all tough, and everyone who did them did a great job.
We’ve been working
We put together a sled. I know, I know we have a tire, right? A monster truck tire at that. Why do we need a sled? Well, ask everyone who’s been using it. Another tool in the tool shed. We’ve been toying around with some workouts that look like this: 3 rounds of- 50m 70lb sled drags while carrying 35lb …
Brandon’s baby
Brandon made everyone at 6:30 pm today do: 3 rounds for time of- 25 wall ball shots 20 calorie row on the C2. If you do not have a rower sub 20 75# sumo deadlift high-pulls 15 deadlifts. We used 135# and 95# 10 box jumps 5 pull-ups Megan put it well when she said: “my shit that used to …
A functional couplet
We’ve been letting our people have a go at this one: 400m run 15 thrusters 21 handstand pushups 800m run 21 thrusters 15 handstand pushups 400m run 5:30 loves this one. Love being a relative term. Let us know how you did!
CFRVA in the Morning
We had a good crew out this morning, James, Chong, and Bob were there, pushing hard on another CFRVA original: 400M Run 21 Snatches 21 Ball Slams 21 Burpees 400M Run 15 Snatches 15 Ball Slams 15 Burpees 400M Run 9 Snatches 9 Ball Slams 9 Burpees
“He gave me a dead leg!”
Today we tried an CFRVA original: 4 rounds of 10 Tractor tire flips 10 Ball slam lateral jump complex, 20# ball 10 Goblet step-ups, 16kg Kettlebell, 20′ box Chong, at the 5:30 training session, did this in 23:20 As always the tire flips are performed with a leap into and out of the tire. The ball slam lateral jump complex …
Cleanin’ House
I tried this one out in the morning class recently: 4 Rounds: -400M run -21 75# Power Cleans -10 Handstand Push-Ups It’s a good one. Give it a try, and let us know how you did. -Matt trying out our new GHD
we’re back
It’s been a couple of days, but we’ve been busy. At 6:30pm yesterday we did: “Nicole” Max Rounds in 20 minutes: -400M run -Max pull-ups We finished up just in time to beat the rain.
Cinderella Story
Everyone at 5:30 did Jackie. Jackie? CrossFit RVA doesn’t have a C2 rower! Well actually… “Jackie†Row 1000 meters 50 45lb Thrusters 30 Pull-Ups Vic, Kat, Megan, and Terrell came out and worked very hard with this one. It was everyone’s first time rowing and it ended with jello legs and smiles all around. We have a C2 rower, new …