Today’s WOD: 21-15-9 Goblet Squats (24 kg/16 kg) Ring Dips Box Jumps (24″/20″) Advanced WOD: Nasty Girls 3 Rounds: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135#/95#) Andrew wrote this about sleep back in September of 2010 and you should probably (re) read it to get up on some good knowledge. Your body tissues can’t recover if you’re …
WOD 05/18/11
Today’s WOD: Deadlift 4×2 @ 90% then 5 minutes of Power Cleans (135#/85#) with 20 seconds on and 40 seconds off Advanced WOD: Back Squat 3×3, 1xMax Reps @ 80% then AMRAP 7: 5 Toes to Bars 7 Kettlebell Swings (24 kg/16 kg) 9 Double Unders
WOD 05/17/11
Today’s WOD: Cindy AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 12/02/10 by the advanced class. Advanced WOD: 21-15-9 Goblet Squats (24 kg/16 kg) Ring Dips Box Jumps (24″/20″) That’s Wes right after his RiverRock run. Can you tell he’s stoked? Tomorrow is Bring a Friend Day. Bring your friends by to any of our group classes …
WOD 05/16/11
Today’s WOD: Clean and Jerk 10×2 @ 65% then In 8 minutes, row 1K and do as many burpees as possible. Score is burpees completed. Advanced WOD: Press 3×3, 1xMax Reps @ 80% then Max wall balls in 30 seconds followed by 30 seconds of rest for a total of 6 minutes.
WOD 05/13/11
Today’s WOD: Grace 30 Clean and Jerks (135#/95#) Last completed on 01/26/11. Advanced WOD: Snatch 20 @ 65%-70% Clean and Jerk 15 @ 65%-70% Planet Fitness vs. the Lunkhead. We at CrossFit RVA are probably classified as lunkheads. I’m okay with that. Thanks to Andrew for the link. Paleo potluck tonight at 8:30 PM. Be there.
WOD 05/12/11
Today’s WOD: Press 3×5, 1xMax Reps @ 75% then 4 Rounds: 10 Pull-Ups 200M Sprint 1 Minute Rest Advanced WOD: 4 Rounds: 7 Power Cleans (155#/105#) 9 Pull-Ups 11 Double Unders 1 Minute Rest It’s Thursday, which means tomorrow is Friday. Yay. That also means the paleo potluck is tomorrow and you should be planning your whole day and evening …
WOD 05/11/11
Today’s WOD: 5 Rounds: 400M Run 10 Push-Ups 10 Ring Rows Advanced WOD: Back Squat MEx5 then 4 Rounds: 10 Ring Dips 200M Sprint 1 Minute Rest The paleo potluck is coming on Friday at 8:30 PM. You should come and enjoy paleo food and paleo adult beverages with us. It will be fun.
WOD 05/10/11
Today’s WOD: Back Squat 3×5 @ 75% then 1xMax Reps then AMRAP 7: 5 Toes to Bar 7 Kettlebell Swings (24 kg/16 kg) 9 Double Unders Advanced WOD: AMRAP 20: 3 Handstand Push-Ups 6 Horizontal Pull-Ups 9 Sit-Ups Performing well day in and out is difficult, but working hard is easy.
WOD 05/09/11
Today’s WOD: EMOM complete 2 Burpees 20 Box Jumps (24?/20″) 8 Sandbag Get Ups 20 Wall Balls (20#/14#) 8 Squat Cleans (135#/85#) 20 Push-Ups 8 Deadlifts (225#/135#) 20 Kettlebell Swings (24 kg/16 kg) 8 Muscle Ups 20 Hollow Rocks 8 Handstand Push-Ups Advanced WOD: Press MEx5 then In 8 minutes row 1 KM and do as many burpees as you …
WOD 05/06/11
Today’s WOD: Push Press MEx1 then 21-15-9 Wall Roll-Ups Kneeling Kettlebell Half Moons (24 kg/16 kg) Advanced WOD: Deadlift 3×3 @ 80% then 21-15-9 Wall Roll-Ups Kneeling Kettlebell Half Moons (24 kg/16 kg) Clearly, we got in a lot of double under practice in this week. Hopefully, you’ve all seen some improvement. Soon you’ll be spinning the rope like a …