Today’s WOD: Press 5×5 @ 80% then 100 Ring Dips 200 Sit-Ups Completed in any order/rep scheme. Advanced: 3 Position Snatch (Floor, Knee, Mid-Thigh) 2 @ 65%, 3 @ 70% Back Squat 4×4 @ 75% Mackenzopod took some time off to vacay and now she’s back and ready to… lounge?
WOD 08/25/11
Today’s WOD: Manion 7 Rounds: 400M Run 29 Back Squats (135#/95#) 30 minute cut-off Manion lore. That looks like a monster of a workout. Good luck!
WOD 08/24/11
Today’s WOD: Front Squat 3×1 @ 90% then 9 Minutes of: 15 Seconds Plank Hold Front 15 Seconds Rest 15 Seconds Plank Hold Right Side 15 Seconds Rest 15 Seconds Plank Hold Left 15 Seconds Rest Advanced: 3 Position Clean (Floor, Knee, Mid-Thigh) 2 @ 65%, 3 @ 70% Push Press Challenging 5×5, 5 work sets, adjust weight as necessary …
WOD 08/23/11
Today’s WOD: 50 Box Jumps (24″/20″) 50 Push-Ups 50 Kettlebell Swings (24 kg/16 kg) 50 Steps Walking Lunge 50 Thrusters (45#/25#) 50 Wall Balls (20#/14#) 50 Burpees 50 Double Unders Informal Team Throwdown in Charlottesville. Are people interested? Mark M wants to captain a team, post to the comments below if you want to do it! If there is enough …
WOD 08/22/11
Today’s WOD: Clean and Jerk 5×1 @ 75% then AMRAP 3: Deadlift (315#/215#) Rest 2 minutes AMRAP 3: Push Press (185#/115#) Rest 2 minutes 100 Double Unders Advanced: Power Snatch+ 2 Snatches 2 sets @ 65%, 3 sets @ 70% Back Squat 75%x2x6 Check out A-Lan’s face. Super psyched.
Team WOD 08/20/11
Best Friends Day 2011. Hang out with your favorite people from the gym for the Saturday team workout and then again at the Wilkes Seminar on Sunday. I suppose you could hang out with other Richmondites at Hadad’s Lake, but I’m not sure how sanitary that is. Swim at your own risk!
WOD 08/19/11
Today’s WOD: Snatch 12 @ 75-85% Clean and Jerk 9 @ 75-85% CrossFit for all. Link from ATB. Thanks!
WOD 08/18/11
Today’s WOD: The Chief Max rounds in 3 minutes of: 3 Power Cleans (135#/85#) 6 Push-Ups 9 Squats Rest 1 minute Repeat for a total of 5 cycles. John is pumped up. Can you tell? The Wilkes boys are coming to town on Sunday. If you haven’t been planning on attending their seminar, you should change your plans. All the …
WOD 08/17/11
Today’s WOD: Overhead Squat Work up to a heavy single then 3×3 @ 80% of the single then 21-15-9 Ring Dips Toes to Bars Advanced: Back Squat MEx1 Sign up for the Wilkes Seminar (and learn from these guys), participate in the 31Heroes fundraiser/workout, check out the River City Strongman competition, take part in Fight Gone Bad 6, and cap …
WOD 08/16/11
Today’s WOD: 10 Rounds: 2 L-Pull-Ups 3 Squat Cleans (155#/115#) 4 Handstand Push-Ups Our main man Wes is heading off into the sunset after today’s workout. We love that you’re moving on to better things, but you can’t hold it against us if we miss you. Help us to send Wes off with something fun at the 3:30 or 4:30 …