Today’s WOD: Snatch 20 @ 65% Clean and Jerk 15 @ 65% Advanced: Do the same as above, but choose weights between 65%-70% That workout yesterday wasn’t fun? I thought it was a good one.
WOD 07/21/11
Today’s WOD: AMRAP 6: 4 Deadlifts (275#/185#) 4 Muscle Ups Rest 6 minutes AMRAP 6: 6 Squat Cleans (185#/125#) 12 Handstand Push-Ups Rest 6 minutes AMRAP 6: 500M Row 8 Chest to Bar Pull-Ups 8 Burpees This workout is a “hopper” special that some of the trainers tested out a couple weeks ago. It looks like there’s a lot going …
WOD 07/20/11
Today’s WOD: 8 Rounds: 200M Run 10 Turkish Get Ups (24 kg/16 kg) Advanced: Back Squat MEx5 Learn some new skills. Having a movement like pistols (1-legged squat) isn’t necessary for anything, but it’s a pretty sweet party trick and a good demonstration of strength and balance. Plus, it’s nice to have it in your bag if a workout like …
WOD 07/19/11
Today’s WOD: AMRAP 10: 3 Ring Pull-Ups 6 Toes to Bars 9 Squats For your ring pull-ups, work on maintaining that false grip for all reps. Muscle up skill work, yo. Fun announcements: Wilkes weightlifting is coming to RVA. These guys are great lifters and great coaches. If you have any interest in Olympic lifting, you should attend this seminar. …
WOD 07/18/11
Today’s WOD: Rack Jerk 5×1 @ 90% then 1600M Run 15 Tire Flips 1600M Run Advanced: Press MEx5 Bring a Friend Day is this Wednesday. Bring your friends by to see the new space and try a workout!
Team WOD 07/16/11
Saturday fun day. Enjoy the weather, everyone!
WOD 07/15/11
Today’s WOD: 21-15-9 Box Jumps (24″/20″) Supine Pull-Ups Advanced: Deadlift 3×3 @ 80% (+10#/+5#) Eating on the road. Don’t make it more complicated than it needs to be.
WOD 07/14/11
Today’s WOD: Karen 150 Wallball Shots (20#/14#) Last completed on 03/09/11. Our last WOD at Foushee. Find the one guy not paying attention and in his own world. So disrespectful. Kidding, of course. There will be no shortage of wall space for Karen today! Go set some awesome PRs!
WOD 07/13/11
Today’s WOD: Back Squat 3×3 @ 85% then 10-9-8-…-3-2-1 Double Unders Sit-Ups Push-Ups Advanced: Back Squat 2×5, Max Reps @ 75% I’ve been with CrossFit RVA for a long time and this week is the first summer ever that it has been cooler inside the gym than outside. Pretty amazing.
WOD 07/12/11
Today’s WOD: 3 Rounds: 100M Overhead Carry (135#/95#) 20 Burpees 30 Lunges Man, the new space is dope! Get out there if you missed us yesterday!