Today’s WOD: Dead Hang Clean 3×2 @ 65% Power Clean and Split Jerk 3×3 @ 65% then AMRAP 10: 10 (5 right, 5 left) Kettlebell Squat Cleans (24/16) 10 Burpees What really makes us fat. Needs more science.
WOD 07/20/12
Today’s WOD: Deadlift 3×3 @ 90% then AMRAP 9: 5 Thrusters (135/95) 5 Muscle Ups (1/1 sub) 30 Double Unders Real Food Forager. Heather J turned me on to this site. At first read, seems like it has a lot of valuable information. But don’t take it from me, peruse it yourself and let us know what you think. On …
WOD 07/19/12
Today’s WOD: Kelly 5 Rounds: 400M Run 30 Box Jumps (24/20) 30 Wall Balls (20/12) Last completed on 11/10/11. The skills seminar is filled, but the Wilkes Olympic weightlifting seminar is just opening up. If you want to get some tips and tricks from the best, you need to sign up for this thing.
WOD 07/18/12
Today’s WOD: Dead Hang Snatch 3×2 @ 60% Power Snatch 3×3 @ 60% then 5 Rounds: 3 Power Snatches (115/75) 7 Push-Ups 9 Toes to Bars Sign ups for the skills seminar are running out. Get on the list before its too late!
WOD 07/17/12
Today’s WOD: AMRAP 12: 5 Chest to Bar Pull-Ups 20 Double Unders 5 Ring Dips 20 Double Unders The CrossFit RVA skills seminar is fast approaching. It’s $10 to get some dedicated attention for some of those movements that require a little extra skill and practice. If you’re not proficient at any one of the movements being offered, why would …
WOD 07/16/12
Today’s WOD: Dead Hang Clean 3×2 @ 60% Power Clean and Split Jerk 3×3 @ 60% then 4 Rounds: 5 Squat Cleans (165/115) 10 Box Jumps (36/30) 50′ Suicide Runs Looking to improve your handstands or maybe your double unders? Our skills seminar is coming up! Sign up and get some dedicated attention to some of those movements that require …
WOD 07/13/12
Today’s WOD: Squat 4×2 @ 90% then AMRAP 12: 10 Pistols (5 left/5 right) 10 Kettlebell Swings (24/16) 200M Run Catch the CrossFit games this weekend. We’ll have it on at the gym today, so come out to watch with us. Also, Skills Seminar is coming up at RVA. If you’ve been looking to improve your skills and would like …
WOD 07/12/12
Today’s WOD: 30-20-10 Toes to Bars Thrusters (95/65) Double Unders Is our version of paleo really paleo?
WOD 07/11/12
Today’s WOD: Dead Hang Snatch 3×2 @ 60% Power Snatch 3×3 @ 60% then AMRAP 11: 7 Hang Power Cleans (95/65) 7 Burpees 7 Ring Dips The power of the pull. Nice work with Helen yesterday, everyone. Nice to see some PRs going up!
WOD 07/10/12
Today’s WOD: Helen 3 Rounds: 400M Run 21 Kettlebell Swings (24 kg/16 kg) 12 Pull-Ups Last completed on 09/22/11. Classic CrossFit workout today. Looking for PRs to be posted all day!