Below you'll find a list of all posts that have been categorized as “WODs”
Today’s WOD: Competition: 1km Row Then 5 rounds: 5 Muscle-ups 10 Toes to Bars 15 Box Jumps (24/20) Then run 1 mile L2: 1km Row 5 rounds of: 10 Pull-Ups 10 Toes to Bars Then run 1 mile L1: 500m Row Then 5 rounds: 5 Pull-Ups 10 Sit-Ups Then run 1 mile If you’re looking to compete in the CrossFit …
Today’s WOD: Front Squat 5 @ 60%, 5 @ 70%, Max reps @ 80% then L2: 4 Rounds: 5 Power Cleans (135/95) 5 Squat Cleans (135/95) 40 Double Unders L1: 3 Rounds: 10 Hang Power Cleans (95/65) 40 Double Unders Congratulations to all our competitors out at SuperFit Charlottesville this past weekend! You guys were awesome and a blast to …
Today’s WOD: Bench Press 5 @ 35%, 5 @ 45%, 5 @ 55% then L2: EMOM 8: 2 Deadlifts (275/185) 8 Kettlebell Swings (24/16) L1: EMOM 8: 2 Deadlifts (185/105) 8 Kettlebell Swings (24/16) SuperFit is this weekend in Charlottesville. If you’re not doing anything and want to cheer on some of your fellow gym members, come on out! We’ll …
Today’s WOD: Fran 21-15-9 Thrusters (95/65) Pull-Ups then 3 rounds: 400m Run 15 Overhead Squats (95/65) Fran must be completed in 5 minutes or less for men and 7 minutes or less for women. If Fran is completed in less than those times, then the athlete must rest until the 5 or 7 minute mark before they start the second …
Today’s WOD: L2: 50-40-30-20-10 Double Unders Sit Ups Between each round run 400m. The workout is complete after 10 sit-ups. L1: 30-20-10 Double Unders Sit-Ups Between each round run 400m. The workout is complete after 10 sit-ups. Sleep posture for a good nights rest.
Today’s WOD: L2: AMRAP 10: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle Ups (1/1 sub) *2011 Open WOD L1: AMRAP 10: 30 Bar Facing Burpees 10 Front Squats (120/90) 10 Pull-Ups lolwut from Reebok.
Today’s WOD: Front Squat 5 @ 35%, 5 @ 45%, 5 @ 55% then L2: 6 Rounds 5 Squat Cleans (135/95) 30 Lunges L1: 6 Rounds 3 Hang Power Cleans (95/65) 20 Lunges
Today’s WOD: Bench Press 5 @ 70%, 3 @ 80%, Max Reps @ 90% then L2: 21-15-9 Scotty Bobs (30/20) Toes to Bars L1: 21-15-9 Push-Ups Sit-Ups
Today’s WOD: Helen 3 Rounds: 400M Run 21 Kettlebell Swings (24/16) 12 Pull-Ups Last completed on 11/30/12. Today marks the end of our Helen Challenge. Get out there and set some PRs! Milo says, “Run fast.”
Today’s WOD: Power Clean and Jerk 1rm then L2: EMOM 12: 1 Power Clean (80% of 1rm) 5 Chest to Bar Pull-Ups L1: EMOM 12: 1 Power Clean (80% of 1rm) 5 Pull-Ups
