Monday Workout: Power Cleans, Row/Burpee Sprint

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Father/Daughter Team!

STRENGTH

5 Sets, Every 90 Seconds:

  • Power Clean (“touch and go”) x 5

Notes: Add weight each set as possible. If still new to the movement, keep the focus on your technique rather than touch and go reps.

WOD

Level 1

For Time:

  • Row x 500m
  • Burpee x 40

Level 2

For Time:

  • Row x 500m
  • Burpee to 6″ Target x 40

Notes: Touch target with both hands.

Post Your Scores to Comments!

ANNOUNCEMENTS/UPCOMING EVENTS

1. We have our final Bring-A-Friend day this Wednesday (May 13)!
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
3. Check this out for more announcements and upcoming events!

Sunday Comp Class 5/10/15

A) Build to heavy effort for the following:

Snatch Segmented Deadlift + Halting Snatch Deadlift + High Hang Snatch

*Do not stand up through full hip extension on deadlifts.

*2 sec. pause for segmented deadlift at 2 in. off the ground, below the knee and mid-to-upper thigh.

*High hang position is mid-to-upper thigh

* Must pass through full squat on snatch.

B) For time:

  • 10 Clean & Jerks (135/95#)
  • 2 Toes-to-Bar
  • 8 Clean & Jerks (135/95#)
  • 4 Toes-to-Bar
  • 6 Clean & Jerks (135/95#)
  • 6 Toes-to-Bar
  • 4 Clean & Jerks (135/95#)
  • 8 Toes-to-Bar
  • 2 Clean & Jerks (135/95#)
  • 10 Toes-to-Bar

*Perform 5 burpees over the bar at the end of every min.

*Any clean or jerk variation is permitted.

*Toes must make contact with bar otherwise no rep.

C) For time and quality:

  • Turkish Get-Up (45/20#) x30

*Alternate arms each rep.

 

 

Post Your Scores to the Comments!

Friday Workout: Run and Thrusters

imageWOD

Level 1

For Time:

  • Run x 400m
  • Thruster x 20
  • Run x 250m
  • Thruster x 10
  • Run x 100m
  • Thruster x 5

Level 2

For Time:

  • Run x 800m
  • Thruster (95/65) x 30
  • Run x 400m
  • Thruster (95/65) x 20
  • Run x 250m
  • Thruster (95/65) x 10
  • Run x 100m
  • Thruster (95/65) x 5

ANNOUNCEMENTS/UPCOMING EVENTS

1. We have one more Bring-A-Friend day next Wednesday (May 6)!
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE

Thursday Workout: SP/T2B Sets Every 2 Minutes

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WOD

Level 1

Every 2 Minutes for 7 Total Sets:

  • Shoulder Press x 8
  • V-Up x 8-12
  • Rest for the remainder of 2 minute period

Level 2

Every 2 Minutes for 10 Total Sets:

  • Shoulder Press x 8
  • Toe to Bar x 12
  • Rest for the remainder of 2 minute period

Notes: Start light on shoulder press and add weight as you are able to. Try to settle in to a challenging weight for 8 reps – if you fail a set, you are done working for that set and back off weight for subsequent sets.

ANNOUNCEMENTS/UPCOMING EVENTS

1. We have one more Bring-A-Friend day next Wednesday!
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE

Bring-A-Friend Day Wednesday Workout!

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Level 1

In Teams of 2, Complete the Following For Time:

  • Row x 2000m
  • Ring Row x 50
  • Push-up x 70
  • Abmat Sit-up x 70
  • Burpee x 70
  • Wall Ball (12/8) x 70

Level 2

In Teams of 2, Complete the Following For Time:

  • Row x 3000m
  • Pull-up x 50
  • Push-up x 100
  • Abmat Sit-up x 100
  • Burpee x 100
  • Wall Ball (20/14) x 100

Notes: One person working at a time.  Long one today! Scale appropriately.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1. Bring-A-Friend is back this Wednesday!  See HERE for more info.  We have one more Bring-A-Friend day next Wednesday too!
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE

Tuesday Workout: Jump, Press, Clean, Squat, Run

This time of year we see a lot of our long time members pack up and move away due to graduation, new jobs, or other shifts in life, and we have to say our goodbyes. Oliver is leaving to start working towards his goal of becoming an Infantry Officer in the US Marine Corps, and will be starting his journey at Officer Candidate School this year.  Good luck, Oliver! You’re a natural leader and we are excited to see what you achieve!

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WOD

Level 1

AMRAP 15:

  • Jump Rope Single x 60
  • Push Press (75/45) x 5
  • Power Clean (75/45) x 10
  • Air Squat x 20
  • Run x 200m

Level 2

AMRAP 20:

  • Double Under x 30
  • Push Press (135/95) x 5
  • Power Clean (135/95) x 10
  • Air Squat x 30
  • Run x 250m

Notes: If doing L1, note the change in reps.  Must use same weight for push press and power clean, so scale appropriately.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1. Bring-A-Friend is back this Wednesday!  See HERE for more info.
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE

 

CrossFit Charlottesville’s 3-Month Summer Special for New Members!

CrossFit Charlottesville is offering a 3 month, prepaid membership for only $319!  This membership gives you unlimited access to all of our amazing class offerings at CrossFit Charlottesville, including C’ville Strength and C’ville Burn.  Capture this opportunity for the best gym experience of your life.  Get results, experience fun, and come see why we’re the best gym if you care about changing your life.

Purchase Online or In Person!

Ready to jump start your fitness journey?  Our prepaid 3 month membership special at CrossFit Charlottesville has you covered.  You can either purchase it online or in person.  Follow the link here to purchase online:

*This deal must be purchased before June 1, 2015.  Your membership starts on the day of purchase (please contact us if you need it to start later in May and we will be able to work with you).  All sales are final.  For more information regarding the membership special, please come in for a FREE intro class during one of the times listed below to speak to a trainer and try it out, email info@crossfitcharlottesville.com or call (434) 260-0209.  This membership special applies to new members only, and cannot be combined with other discounts or offers.

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Why Choose CrossFit Charlottesville?

We provide incredible value when you experience results and the environment we’ve created. CrossFit Charlottesville has a staff of 15 trainers with 40+ years combined experience and 30+ certifications held, and we’ve been in operation for almost 6 years; our experience is unmatched in Charlottesville.  We offer CrossFit, Olympic Weightlifting (C’ville Strength), and Bootcamp classes (C’ville Burn), so there is something for everyone.  Come check out our facility during one of our Free Intro Classes and try it for yourself before purchasing this membership special.

FREE Intro Classes Every Week:

  • Monday 6:15pm
  • Wednesday 6:15pm
  • Saturday Noon

 

Monday Workout: OTM PS, AMRAP 10

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STRENGTH

Every 30 seconds for 10 Minutes:

Touch and Go Power Snatch x 2

Notes: Make small jumps in weight as possible, but start light/moderate. Scale to hang power snatch if still working on movement.

WOD

Level 1

AMRAP 10:

  • Burpee x 8
  • Ring Row x 8
  • Hang Power Snatch x 8

Level 2

AMRAP 10:

  • Burpee over the bar x 8
  • Chest to Bar Pull-up x 8
  • Full Snatch (95/65) x 8

Notes: If necessary, scale full snatch to PS + OHS.  2 footed takeoff and landing for bar burpees.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

Comp Class WOD 5/3/15

A.  EMOM for 10 minutes:

  • Even: 3-5 Bar Muscle-ups
  • Odd: Handstand practice

B.  EMOM for 8 minutes (increase weight):

  • 1 Push Press, 1 Power Jerk, 1 Split Jerk

C.  Complete the following for time:

  • 30 Squat Snatch
  • Row 1000m
  • Run 800
  • 30 Squat Cleans

 

Friday Workout: Deadlifts, Db Snatch, and Double Unders

Join us tonight for Friday’s After Five!  RSVP HERE

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STRENGTH

On the Minute for 10 Minutes:

Deadlift x 3, move up in weight each set as possible

WOD

Level 1

3 Rounds for Time:

  • Hang Dumbbell Snatch x 20 (10/side)
  • Jump Rope Single x 50-100

Level 2

3 Rounds for Time of:

  • Dumbbell Snatch (55/35) x 20 (10/side)
  • Double Under* x 50

Notes: for L2, scale to 2-3x singles

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!