Today’s WOD: Snatch 5×1 @ 75% then 2km Row The last 2km row we did was on 02/24/11. Advanced: Press MEx1 If you didn’t catch this video last week, it’s a cool SuperFit promo.
Team WOD 08/13/11
Back to our regularly scheduled Saturday classes today AND we have yoga at 10! There are plenty of exciting things coming to RVA in the coming months and I’ll be getting details out to everyone next week. In the meantime, some fun Saturday youtubing for you: The honey badger is just crazy. Unleash your inner honey badger for the world …
WOD 08/12/11
Today’s WOD: Deadlift 3×3 @ 80% then AMRAP 9: 5 Kettlebell Swings (24 kg/16 kg) 5 Ring Dips 5 Knees to Elbows Advanced: Deadlift 3×3 @ 80%+ (30#/10#) There’s a lot of cool stuff coming to RVA in the coming weeks: bring a friend day, Wilkes weightlifting, a strongman competition, and a Beast Skills (gymnastics) seminar! Get involved!
WOD 08/11/11
Today’s WOD: 12 Push Presses (135#/85#) 12 Chest to Bar Pull-Ups 3×50′ Band Restricted Runs (Green/Blue band) 9 Push Presses 9 Chest to Bar Pull-Ups 2×50′ Band Restricted Runs 6 Push Presses 6 Chest to Bar Pull-Ups 1×50′ Band Restricted Runs To accomplish this WOD, athletes will have to be in teams of 2 for the runs. On the band …
WOD 08/10/11
Today’s WOD: Front Squat 3×2 @ 90% then 20-19-18-…-3-2-1 Double Unders Burpees Time cap is 30 minutes. Post reps completed to the comments below! Advanced: Back Squat @ 85% 1, 1, MR
WOD 08/09/11
Today’s WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed on 04/18/11. The Wilkes boys are coming to RVA to run a seminar at the gym on Sunday, August 21. We highly encourage all people interested in improving their Olympic lifts to attend (in housers and out of towners welcome!). You don’t get to move heavy weight overhead …
WOD 08/07/11
Today’s WOD: Clean and Jerk 5×2 @ 65% then Carry in a back squat position (2000#/1000#) for 50M. Complete 10 Push-Ups every time the bar is dropped. Yeah, I didn’t know what the meant at first either. I’m going to use the men’s weight as an example. The basic idea is that you have to move 2000# worth of weight …
Team WOD 08/06/11
No team WOD today, folks. SuperFit is here for the weekend. Cancel all your plans and come check it out.
WOD 08/05/11
Today’s WOD: Clean and Jerk 15 @ 70-80% Snatch 12 @ 70-80% Small note: These O-lifting days are programmed as a percentage of your max so that you can work on your technique and form at a manageable weight. There is no reason to max out every time you put weight on a barbell. That’s dumb. The max effort days …
WOD 08/04/11
Today’s WOD: AMRAP 15: 2 Handstand Push-Ups 6 Goblet Squats (24 kg/16 kg) 10 Double Unders SuperFit is coming. As Jason G indicated yesterday, workouts are live. T-2 days. Compete, volunteer, spectate… Do something. It’ll be fun, promise.