Tuesday Workout: Box Jumps, Pull-ups, HOG Push-ups and More!

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WOD

Level 1

4 Sets for Total Working Time:

  • Burpee Box Step Up* (24/20) x 6
  • Ring Row x 10
  • Box Push-up x 14
  • Dumbbell Snatch (30/15) x 18 (9/side)
  • Row x 200m
  • Rest 2 Minutes

Level 2

4 Sets for Total Working Time:

  • Burpee Box Jump* (30/24) x 6
  • Pull-up x 10
  • H.O.G. Push-up x 14
  • Dumbbell Snatch (55/35) x 18 (9/side)
  • Row x 250m
  • Rest 2 Minutes

*Use 12″ box or plates to aid in step down from box

Announcements

Warrior Dash

Do people want to get a team together and represent CrossFit Charlottesville at the Warrior Dash at the end of the month?  Contact Scott and we can see about getting a group discount if you we can get enough people to sign up.  Registration for the event closes September 24.

Trail Run Fun

Please contact Scott if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Nutrition Challenge

Stay tuned to our Facebook and website for details on the upcoming Fall Nutrition Challenge – this will be our Eighth Challenge!  We are planning to hold the kickoff sometime around September 20 (either Friday or Saturday).  You can still participate even if that weekend poses a conflict. More info to come.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

16 Comments on “Tuesday Workout: Box Jumps, Pull-ups, HOG Push-ups and More!

  1. Did a bunch of benching and front squats this morning at the garage gym.

    11:45 work time on the WOD – plus or minus 10 seconds around 3 minutes a round

  2. Did this WOD, but not 100% sure on my time. Pretty certain it was in the 16:XX range.
    24″ Box, 45# DB

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