Today’s WOD: Overhead Squat Work up to a heavy single, then 3×5 @ 70% then In teams of 2, complete 100 steps of handstand walks. If you can do unassisted walks, each step counts for double. After the handstand walks are completed: Tabata L-Sits Advanced: Back Squat MEx3 CrossFitters make some pretty funny videos. Thanks to Ryne for posting that …
WOD 08/02/11
Today’s WOD: Fran 21-15-9 Thrusters (95#/65#) Pull-Ups Last completed on 04/07/11. Check out Jake in the back. He stays creepin’. Told you something Frantabulous was coming today. Speaking of Frantabulous things, these guys know how to count to four and they make a pretty sweet ass shirt. If you talk to the right people at the gym (Andrew Bleckley and …
WOD 08/01/11
Today’s WOD: Snatch 5×2 @ 65% then 3 Rounds of the following Strongman Medley: Farmer’s Walk (24 kg/16 kg) Sled Pull (3×45#/2×45#) Stone Carry (As heavy as possible) Advanced: Press MEx3 For the medley, all of the implements will be placed at the end of a lane. Athletes will move all objects to the end of the lane before resting …
Team WOD 07/30/11
Catch some of the CrossFit Games coverage as it streams live over the interwebz today. Have a good workout!
WOD 07/29/11
Today’s WOD: Deadlift 5×5 @ 70% then AMRAP 6: 5 Pull-Ups 10 Push-Ups 15 Squats Rest 6 minutes AMRAP 6: 5 Pull-Ups 10 Push-Ups 15 Squats Advanced: Deadlift 3×3 @ 80% (+20#/+5#) WOD balls.
WOD 07/28/11
Today’s WOD: 20 Kettlebell Swings (24 kg/16 kg) 2 Box Jumps (24″/20″) 18 KB Swings 4 Box Jumps 16 KB Swings 6 Box Jumps … Alternate between movements subtracting 2 swings and adding 2 jumps until you get to 2 swings and 20 jumps. Anyone have a better idea for typing that workout? It’s kind of cumbersome and awkward looking …
WOD 07/27/11
Today’s WOD: Front Squat 3×3 @ 85% then AMRAP 7: 6 Sandbag Get Ups 12 Toes to Bars Advanced: Back Squat 3, 3, MR @ 80% It looks like there’s a divine entity entering the main door. It is always interesting to see which workouts generate the most commentary from our members. Typically, the biggest post days are on the …
WOD 07/26/11
Today’s WOD: Fight Gone Bad 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 02/17/11.
WOD 07/25/11
Today’s WOD: Push Press 3×3 @ 85% then In 4 minutes, complete the following: 500M Row 10 Burpees Max rep Double Unders Rest 2 minutes Complete another 4 minute round as above Score is double unders Advanced: Press 3, 3, Max reps @ 80% Warren posted a nice article about an NFL running back doing CrossFit to the comments for …
Team WOD 07/23/11
RVA News Superlatives… lolwut? Sweltering Saturday and Steamy Sunday on the way. Stay cool and hydrated everyone!