Category Archive

Today’s WOD: Press @ 75% 5, 5, Max Reps Rack Jerk 5×2 @ 80% then 3 Rounds: 30 Double Unders 7 Push Jerks (135/95) 5 Dead Hang Pull-Ups 1 Minute Rest Making sure good food is ready for the table come dinner time can be tough when you’re busy until late in the evening. That’s why it’s nice to have …

Today’s WOD: Deadlift 3×3 @ 80% (+10/5) then JT 21-15-9 Handstand Push-Ups Ring Dips Push-Ups Last completed on 01/20/11 and 02/05/10 before that. Halloween party. Costume it up.

Today’s WOD: 21-18-15-12-9-6-3 Kettle Bell Swings (24/16) Toes to Bars Double Unders

Today’s WOD: Back Squat 5 @ 60%, 3 @ 65%, Max reps @ 70% then AMRAP 12: 3 Rope Climbs 6 Front Squats (155/115) Cheat meals and raw almonds.

Today’s WOD: For Time: 50′ Prowler Push (180/135) 5 Rope Climbs 15 Deadlifts (225/155) 25 Box Jumps (24/20) 35 Sit-Ups 45 Lunges 500m Row Rope climbs today. Make sure you’ve got some long socks or pants handy!

Today’s WOD: Press 5 @ 60%, 3 @ 65%, Max Reps @ 70% Snatch 4×2 @ 80% then AMRAP 10: 20 Wall Balls (20/14) 15 Power Snatches (95/65) 10 Burpees Great work and awesome lifts by all of the competitors that stopped by RVA yesterday. Special thanks go out to our loaders and volunteers!

Today’s WOD: 12 Snatches 9 Clean and Jerks @ 75-85% Olympic weightlifting competition at CFRVA on Sunday. Be there or be a square.

Today’s WOD: 4 Rounds: 10 Pull-Ups 10 Overhead Squats (95/65) 400M Run

Today’s WOD: Back Squat MEx1 then 10 Rounds: 3 Squat Cleans (165/115) 6 Over the Box Jumps (24/20) 9 Double Unders Raw cookie dough bites. I know you all crave the sweets every now and again all the time. Here’s something to tide you over in those hard times.

Today’s WOD: 1k Row 5 Rounds of: 20 Double Unders 20 Seconds Rest 5 Wall Walks 20 Seconds Rest Finish with one 800m Run Kevin looks sweet in the pic here. He’s floating AND he got full hip extension. Boo ya! That O-Lifting competition is still coming. Olympic lifting is awesome and if you want to be more awesome, you …