Workout: Competition: 5 rounds of: 10x Power Cleans (155#/105#) 10x Over the bar Burpees L2: 5 rounds of: 10x Power Cleans (135#/95#) 10x Over the bar Burpees L1: 4 rounds of: 10x Hang-Power Cleans (95#/65#) 10x Over the bar Burpees
Trail run workout this Saturday!
The CrossFit class on Saturday 2/22/14 will be at Belle Isle INSTEAD of at the gym. There will be no regularly scheduled 8:30/9:30 classes. Meet at the Tredegar parking lot located at – 330 Tredegar St, Richmond, VA 23219 9:30am Wear old clothes that you wouldn’t mind getting dirty or muddy as well as older running/trail shoes. We will be …
WOD 2/19/14
Strength: All Levels: Push Press: 60% 1×5, 70% 1×5, 80%x 1xMR +5# Workout: Competition & L2: 3 Rounds of: 10x Power Snatch (115/75#) 10x Pendlay rows (115/75#) 400m Run L1: 3 Rounds of: 10x Power Snatch (65/45#) 10x Pendlay rows (65/45#) 400m Run Check out Pendlay Rows – skip to 2:00
WOD 2/18/14
Workout: Competition & L2: 21 – 15 – 9 Wall Balls (20#/14#) Pull Ups Thrusters (95#/65#) Box Jumps (24″/20″) Kettlebell Swings (24kg/16kg) L1: 15-10-5 Wall Balls (20#/14#) Pull Ups Thrusters (95#/65#) Box Jumps (24″/20″) Kettlebell Swings (24kg/16kg)
WOD 2/17/14
Strength: All Levels: High Bar BS: 60% 1×5, 70% 1×5, 80%x 1xMR +10# Conditioning: All Level: 4 rounds of: 30 Second front Plank-hold 30 seconds MR squats 30 Second Plank-hold (R-side) 30 seconds MR Double-unders 30 Second front Plank-hold (L-side) 30 seconds Rest
WOD 2/14/14
Strength: Deadlift: 35% 1×5, 45% 1×5, 55%x 1×5 Workout: All Levels: “Fran” 21-15-9 Thrusters (95#/65#) Pull-ups
WOD 2/13/14
Strength: Push Press: 35% 1×5, 45% 1×5, 55%x 1×5 Conditioning: Competition: AMRAP 6: 4x Deadlift (275#/185#) 4x Muscle-up Rest 6 minutes AMRAP 6: 6x Squat Clean (185#/125#) 12x HSPU’s Rest 6 minutes AMRAP 6: 500m Row 8 C2B 8 Burpees L2: AMRAP 6: 4x Deadlift (225#/155#) 4x C2B Rest 6 minutes AMRAP 6: 6x Squat Clean (155#/105#) 12x HSPU’s …
SNOW CANCELLATIONS
Unfortunately, we’ll be closed for tomorrow’s 6am and 9:30am classes. We’ll see how things look in the morning, and make a call on the rest of tomorrow’s classes then!
WOD 2/12/14
Weightlifting: Competition & L2: 7 Minutes to work up to a max Power Snatch L1: 7 Minutes to work up to a max Hang-Power snatch Conditioning: Competition: AMRAP 15: 3x Power Snatch (155#/105#) 5x C2B 20x Double Unders L2: AMRAP 15: 3x Power Snatch (135#/95#) 5x Pull-ups 20x Double Unders L1: AMRAP 15: 3x Hang Power Snatch (95#/65#) 5x …
WOD 2/11/14
Strength: High Bar BS: 35% 1×5, 45% 1×5, 55%x 1×5 Conditioning: Competition: 5 Rounds of: 5x Bulgarian split squat (L-side, 95#/65#) 5x Bulgarian split squat (L-side, 95#/65#) 10x Plyo-push-ups 10x Sit-ups L2: 5 Rounds of: 5x Bulgarian split squat (L-side, 65#/45#) 5x Bulgarian split squat (L-side, 65#/45#) 10x Plyo-push-ups 10x Sit-ups L1: 5 Rounds of: 5x Bulgarian split squat …