Today’s WOD: Lumberjack 20 20 Deadlifts (275#/185#) 400M Run 20 Kettlebell Swings (32 kg/24 kg) 400M Run 20 Overhead Squats (115#/75#) 400M Run 20 Burpees 400M Run 20 Pullups (Chest to Bar) 400M Run 20 Box jumps (24″/20″) 400M Run 20 Dumbbell Squat Cleans (45#/25#) 400M Run Lumberjack 20 origins.
WOD 11/28/11
Today’s WOD: Back Squat 3×5 (+5-10#) then EMOM 6: 2 Power Cleans (135#/95#) 5 Box Jumps (30″/24″) Advanced: Press 3×5 (+2.5-5#) Back Squat 3×5 (+2.5-5#) The CrossFit competition season is approaching and so is another nutrition challenge. Start thinking about your food choices and read this.
WOD 11/25/11
Today’s WOD: Deadlift 3×5 (+5-15#) then 7 Rounds: 10 Hollow Rocks 10 Lunges 10 Sit-Ups Advanced: Squat to a 3RM
WOD 11/23/11
Today’s WOD: Press 3×5 (+2.5-5#) then AMRAP 11: 7 Hang Cleans (95#/65#) 7 Burpees 7 Ring Dips Advanced: Snatch and Clean and Jerk 10-15 reps each @ 50%-65%
WOD 11/22/11
Today’s WOD: In teams of three, run 2 miles. Only one athlete runs and the athlete can only run 400M at a time. While the one athlete runs, the other two will do wall ball passes. One handed keg stands – how you know a CrossFit party went right. Today is Shays last day at RVA and we’re going to …
WOD 11/21/11
Today’s WOD: Back Squat 3×5 (+5-10#) then 50-40-30-20-10 Push-Ups Double Unders Advanced: Press 3×5 (+2.5-5#) Back Squat (+5-10#) Our holiday schedule this week is as follows: Wednesday – Normal hours Thursday – Closed Friday – 12 PM, 5:30 PM, 6:30 PM Saturday – Normal hours Safe travels to those of you leaving the city limits!
WOD 11/18/11
Today’s WOD: Power Clean 3-3-3 then 3 Rounds: 400M Farmer’s Walk (24 kg/16 kg each hand) 10 Chest to Bar Pull-Ups 15 Mountain Climbers (4 count) Advanced: Press to a 3 RM We’re partying tomorrow at the gym starting at 5PM. Come party with us. All are welcome.
WOD 11/17/11
Today’s WOD: 3 Rounds: 10 Squat Cleans (155#/105#) 20 Elevated Push-Ups (20″/10″) 30 Toes to Bars Rest 1 Minute Got Saturday plans? Of course you do. You’re going to the RVA party at the gym because all the cool kids will be there.
WOD 11/16/11
Today’s WOD: Press 3×5 (+2.5-5#) then 4 Rounds: 10 Pistols (5 each leg) 10 Box Jumps (30″/24″) 10 Kneeling Kettlebell Half Moons (24 kg/16 kg) 200M Run Advanced: Snatch and Clean and Jerk 10-15 reps each @ 50%-65% The impending Saturday party for CrossFit RVAers is moving to the gym. We’ll be getting things started around 5 PM and going …
WOD 11/15/11
Today’s WOD: 3 Rounds: 400M Run 30 Sit-Ups 15 Deadlifts (225#/165#) The holidays are right around the corner, which means sweets and baked goods will be invading your existence. It’s tough to stay disciplined with the diet and it’s nice to have paleoish options for yourself when you need them. I hesitate to call anything the “best” because that implies …