Today’s WOD: Push Press 5×5 @ 75% then 3 Rounds: 400M Farmer’s Walk (24 kg/16 kg) 10 Pull-Ups 10 Kettlebell Half Moons (24 kg/16 kg) Advanced folks, do this for your pressing: Press 2×5, Max Reps @ 75% I hope no one shows up to the Foushee space today because there won’t be any CrossFit classes there. Make your way …
Team WOD 07/09/11
Our last workout ever at the Foushee space is at 9AM. I hope we’ve made it clear that showing up to the Foushee space on Monday would be oh so very wrong. We’ll start moving stuff to the new space at 900 West Leigh immediately after finishing up the Saturday workout. Come and help out if you’ve got the time …
WOD 07/08/11
Today’s WOD: Lizzie 12-9-6-3 Power Cleans (185#/125#) Ring Dips 1. As if you didn’t already know, CrossFit RVA is moving. Starting Monday, July 11th, we’ll be at the new space at 900 West Leigh Street. That means you too, Elements class! 2. We are grateful to any and all individuals who can help us move after Saturday’s 9AM workout. For …
WOD 07/07/11
Today’s WOD: 8x200M Sprints with 30 second recoveries Chris has his “pick up stones” face on. Sweet.
WOD 07/06/11
Today’s WOD: Snatch Balance 1-1-1-1-1-1-1-1 then In teams of four, move the prowler 800M with 45# on each arm. The snatch balance rep scheme indicates that you have eight attempts to work up to and achieve a heavy single/pr. Try to get to your heaviest attempts by rep 5 or 6 so that 7 and 8 can be built in …
WOD 07/05/11
Today’s WOD: Complete in any order/rep scheme: 100 Double Unders 100 Box Jumps (24″/20″) 100 Burpees We’ve got a lot of folks who are on the edge of getting muscle ups or at the very least, are getting close. Here’s a tutorial from someone we like about doing muscle ups. There’s a lot of good information contained in Jim’s tutorial …
WOD 07/04/11
Today’s WOD: Nate AMRAP 20: 2 Muscle Ups 4 Handstand Push-Ups 8 Kettlebell Swings (32 kg/24 kg) Last completed on 01/25/11. Clearly, this is a fairly high skill, high strength workout. We have plenty of ways to scale if you can’t do any of the movements as prescribed. Workouts will be run at 9AM and 5:30PM today. Happy 4th, everyone!
Team WOD 07/02/11
Saturday workout today, like always. We’ll be open on Monday the 4th for a 9AM and 5:30PM class. If you want to work out, go to one of those classes. Alternatively, go to a barbeque, drink some adult beverages, and watch some fireworks to celebrate America. Your choice.
WOD 07/01/11
Today’s WOD: 4 Rounds: 25 Wall Balls 400M Run 15 Kettlebell Swings (24 kg/16 kg) July already. What in the world?
WOD 06/30/11
Today’s WOD: Overhead Squat Work up to a heavy single then 3×3 @ 70% of the heavy single then 50 Toes to Bars for time Advanced folks: do your 3×3 and 1 max reps set @ 80% July 4th Hours: Andrew will be running a 9am class, and Jeremy will be heading up a class at 5:30pm