Today’s WOD: Back Squat 3×5 (+5-10#) then 21-15-9 Overhead Squats (115#/85#) Supine Ring Rows True “paleo” bacon. Does Belmont Butchery offer a paleo bacon option?
WOD 04/13/12
Today’s WOD: Deadlift 3×5 @ 85% 5rm then AMRAP 10: 400M Run 5 Handstand Push-Ups 15 Sit-Ups Some of you enjoy running *gag* more than the rest of us, but we’re all prone to injury due to overuse of joints and muscles and poor mechanics. This nice little infographic summarizes many of the common injuries that you might have had …
WOD 04/12/12
Today’s WOD: AMRAP 20: 2k Row 50 Wall Balls (20#/14#) 800M Run 50 Box Jumps (24″/20″) Megan nailed a 190# power clean today. I’m glad she’s on our team for Occupy Strength. Great job, Meg!
WOD 04/11/12
Today’s WOD: Bench Press 3×5 @ 85% 5rm then AMRAP 12: 10 Pistols (5 each leg) 40 Double Unders
WOD 04/10/12
Today’s WOD: Handstand Push-Up skill work then 4 Rounds: 20 Toes to Bars 200M Farmer’s Walks (24 kg/16 kg)
WOD 04/09/12
Today’s WOD: Back Squat 3×5 @ 85% 5rm then 6 Rounds: 5 Deadhang Pull-Ups 10 Burpees
WOD 04/06/12
Today’s WOD: 3 Rounds: 10 Power Cleans 20 Kettlebell Swings (24 kg/16 kg) 30 Double Unders “CrossFetish” sums it up pretty accurately for many of us.
WOD 04/05/12
Today’s WOD: Cindy AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 10/27/11. Hyperlithic. That’s the new stuff?
WOD 04/04/12
Today’s WOD: 5 Rounds: 10 Power Snatches (75#/45#) 10 Sandbag Get Ups 200M Run -Some good press today from Richmond Biz Sense about CrossFit RVA’s new sister location down by Fort Lee/Colonial Heights, Colonial CrossFit.
WOD 04/03/12
Today’s WOD: 3 Rounds, 1 minute each movement: L-Pull-Ups Box Jumps (24″/20″) Hammer Swings Row for Calories This workout is conducted FGB style. Score is total reps.