Today’s WOD: AMRAP 20: 5 Power Cleans (145#/100#) 10 Toes to Bars 15 Wall Balls (20#/14#) This was the last workout of the Open last year. Across the board people have made improvements in this years efforts. Great job! Sign up for this years Open to really see how far you’ve come.
WOD 02/06/12
Today’s WOD: Deadlift Work up to a heavy set of 3, then 3×3 @ 85% of the triple then In 9 minutes: 1km Row then AMRAP 5 Pull-Ups 10 Box Jumps (24″/20″) The CrossFit Open is coming and there is no reason for you to avoid signing up. You’re going to be working out anyways, why not add a little …
WOD 02/03/12
Today’s WOD: Bench Press 3×5 @ 85% (+2.5-5#) then AMRAP 3: Wall Balls (20#/14#) 1 Minute Rest 3 Rounds: 12 Power Cleans (135#/95#) 12 Push-Ups
WOD 02/02/12
Today’s WOD: AMRAP 7: 3-6-9-12-15-18-21-… Thrusters (100#/65#) Chest to Bar Pull-Ups Another Open WOD from last year today. And speaking of the CrossFit Games… get yourself registered here for this years iteration! Registration opened yesterday and we’ll be running workouts like we did last year. And for those of you uninterested in the Open, RVA Endurance is starting up another …
WOD 02/01/12
Today’s WOD: 4 Rounds: 400M Run 5 Overhead Squats (135#/95#) 10 Burpees RVA Endurance will be starting up again this Friday. If you’re looking to get some additional training in for upcoming races, start there.
WOD 01/31/12
Today’s WOD: 4 Rounds of every 3 minutes do the following: 400M Run 5 Deadlifts (275#/185#) A fun way to prepare eggs for a weekend breakfast. Just make sure the sausage doesn’t have any garbage in it.
WOD 01/30/12
Today’s WOD: Back Squat 3×1 @ 95% then 5 Rounds: 5 One-Arm Dumbbell Thrusters Left (50#) 5 One-Arm Dumbbell Thrusters Right (50#) 5 Pistols Right 5 Pistols Left If you’re looking to avoid performance nutrition challenge ruining parties (like the Super Bowl), make alternate plans early. You can ruin your hard work and discipline in one day, but you don’t …
WOD 01/27/12
Today’s WOD: Bench Press 3×5 @ 85% (+2.5-5#) then 4 Rounds: 200M Farmer’s Walk (24 kg/16 kg) 10 Kettlebell Front Squats (24 kg/16 kg) 25 Double Unders
WOD 01/26/12
Today’s WOD: In 10 Minutes: 2km Row then in the remaining time do as many Double Unders as Possible. I’ve noticed a lot of people hitting their strides and ramping up the intensity of their workouts at the gym. That’s awesome. As always, we encourage you to train hard, but just as important, train smart. Beyond training, the most vital …
WOD 01/25/12
Today’s WOD: Skill Work: 4×5 Pistols each leg then CrossFit Open 2011 WOD 4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing Burpees 30 Overhead squats (120#/90#) 10 Muscle-ups I’m not sure what happened in the picture there, but I think this little guy has a possible explanation.