Thursday Workout: Legless Rope Climb and a Chipper

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STRENGTH/SKILL

Legless Rope Climb, start from sitting position and accumulate 5-10 reps within a 10 minute period (For example: can do a rep EMOM or every 2 minutes)

Notes: Sub rope pulls or inverted ring rows for strength work, or scale to legless rope climb from standing position.

WOD

Level 1

For Time:

  • Wall Ball (20/14) x 20
  • Kettlebell Swing (70/53) x 20
  • Run x 400m
  • Wall Ball x 15
  • Kettlebell Swing x 15
  • Run x 200m
  • Wall Ball x 10
  • Kettlebell Swing  x 10
  • Run x 100m (to Belleview and Back)

Level 2

For Time:

  • Wall Ball (20/14) x 30
  • Kettlebell Swing (70/53) x 30
  • Run x 800m
  • Wall Ball x 20
  • Kettlebell Swing x 20
  • Run x 400m
  • Wall Ball x 10
  • Kettlebell Swing  x 10
  • Run x 200m

Notes: If raining outside, sub rowing for running portions. Crossfitters don’t care about rain, though : )

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. Anyone can participate in this workout! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

10 Comments on “Thursday Workout: Legless Rope Climb and a Chipper

  1. @EVO Strength & Conditioning in Winchester:

    A. Back squat 3-3-3-3-3 @ 185# (80ish%)
    B. Plank holds 5 x 30 seconds

    2 min max hand release push up
    Then 21-15-9:
    KB swing
    KB bent row (each arm)
    Goblet squat
    Knees to elbow

    35# kb, 12:02 total time

  2. WOD: 9:54
    Level 2: WB/KBS
    Level 1: Running (did a fair amount of running in Cville Burn yesterday…all run out)

  3. Rope climbs: from the floor holding plank
    max wall balls: 54

  4. 3 legless climbs then rope pull ups
    WOD: 10.01 Lvl 1 reps & runs (WB @ 10#, KBs @ 35#)

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