Today’s WOD: 10 Handstand Push-Ups 20 Wall Balls (20#/14#) 30 Toes to Bars 40 Power Cleans (135#/95#) 50 Burpees 60 Kettlebell Snatches (16 kg/8 kg)
WOD 09/19/11
Today’s WOD: Back Squat 3×5 (add 5#) Advanced Lifting: Snatch 80% x 2 x 4 Back Squat 90% x 2 x 4 3 Rounds: 400M Sandbag Run 10 Sandbag Get Ups 20 Double Unders The Old Dominion Classic is coming to CrossFit RVA. It’s on October 23rd. Do it to test those Olympic lifts!
WOD 09/17/11
Fight Gone Bad (6) 3 round workout. 5 minute rounds with 1 minute rest between rounds. 5 stations. 1 minute per station. Score is total reps. 1. Wall Balls (20#) 2. Sumo Deadlift High Pulls (75#) 3. Box Jumps (20″) 4. Push Presses (75#) 5. Row for calories Last completed on 07/26/11. Come on out and get your FGB on. …
WOD 09/16/11
Today’s WOD: Deadlift 3×5 @ 85% 5rm then EMOM 7: 1 Snatch, 1 Power Snatch @ 75% Advanced: 2 Position Clean (Floor, Mid-Thigh) 2 @ 75%, 3 @ 80% Front Squat 2×5 @ 75%, 3×5 @ 80% FGB6 Tomorrow! See you out there!
WOD 09/15/11
Today’s WOD: Annie 50-40-30-20-10 Double Unders Sit-Ups Last completed on 05/05/11. Double unders are becoming less of a problem at the gym, which is awesome. I know they aren’t perfect yet, but keep practicing! For this workout, we’re going to be strict on our sit-up standards. In order to do this workout as prescribed, the soles of your feet need …
WOD 09/14/11
Today’s WOD: Press 3×5 @ 85% 5rm then AMRAP 12: 10 Turkish Get Ups (16 kg/8 kg) 10 Supine Pull-Ups 10 Kneeling Kettlebell Half Moons (16 kg/8 kg) Advanced: 2 Position Snatch (Floor, Mid Thigh) 2 @ 75%, 3 @ 80% Press Challenging 4×4 FGB 6 is coming to CFRVA this weekend, are you going to be there?
WOD 09/13/11
Today’s WOD: 5 Rounds (start a new round every 4 minutes): 400M Run 12 Toes to Bars Great job to all of our strong(wo)man competitors. You guys did an awesome job! Special congratulations go out to Megan, Caitlin, and John G for placing in their respective divisions. Meagan M sent me this great article about yoga and what it (probably) …
WOD 09/12/11
Today’s WOD: Back Squat 3×5 @ 85% 5rm then 3 Rounds: 5 Tire Flips 10 Sandbag Get Ups 15 Push-Ups Advanced: Power Clean + Clean 4 @ 75% Front Squat 5×3 @ 80%, 3 @ 83%
WOD 09/09/11
Today’s WOD: AMRAP 9: 5 Box Jumps (24″/20″) 10 Goblet Squats (24 kg/16 kg) 200M Run Advanced: 2 Position Snatch (Floor, Mid Thigh) 2 @ 75%, 3 @ 80% Backsquat 2×5 @ 75%, 3×5 @ 80% Strongman competition tomorrow at the gym. Saturday classes are canceled, sorry. Go check out the competition and our competitors instead, all spectator admissions go …
WOD 09/08/11
Today’s WOD: AMRAP 20: 20 KB Snatches (24 kg/16 kg) – 10 each arm 15 Push-Ups 10 Pull-Ups Keep track of those 5 rep numbers, everyone; we’re going to be referencing them a lot in the coming weeks. Ideally, you shouldn’t be missing many reps on the strength days. If you are, make sure you let a trainer know so …