Monday Workout: Push Press and Helen

We had two podium performances this weekend: Kim and Emma won their division, and Kendall and Taylor got 2nd place in their division!  Big congrats to all of our SuperFit East Coast Championship competitors!

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STRENGTH

“Touch and go” Shoulder to Overhead, 8 x 3 sets

Notes: Scale to Push press, 8 x 3 sets and no “touch and go” reps if necessary

WOD

Level 1

3 Rounds for Time of:

  • Run x 250m
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2

“Helen”

3 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (53/35) x 21
  • Pull-up x 12

Notes: Forecast calls for some rain, but it’ll be warm on Monday. If subbing rowing for running, do 500m row each round in place of 400m run.

Compare Here

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

Sunday Comp Class 2/8

1) Double KB snatch practice.

2) In 15 minutes work up to a heavy snatch deadlift, hang snatch, snatch complex.

3) MAP session. AMRAP in 7 minutes: 7 burpee box jumps (24/20), 7 strict toes to bar, Row 200m. Rest 4 minutes. AMRAP in 7 minutes: 7 overhead squat (135/95), 7 KBS (70/53), Row 200m. Rest 4 minutes. AMRAP in 7 minutes: 7 lunge steps with barbell in front rack (135/95), 7 shoulder to overhead (135/95), 15 sit-ups, 40 double-unders.

4) Shoulder taps or 3×10 strict HSPU

Friday Workout: Shoulder Press, and 30s

If you’re looking to support a great cause this weekend, come out to the “Burpees for Brayden” hosted at CrossFit SAW in Fishersville!  See the event HERE for more info.

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STRENGTH

Shoulder Press, 2-3 x 5 sets

WOD

Level 1

For Time:

  • Row Calories x 20
  • Ring Row x 20
  • Dumbbell Thruster x 20
  • Russian Kettlebell Swing x 20
  • Burpee x 20

Level 2

For Time:

  • Row Calories x 30
  • Pull-up x 30
  • Thruster (95/65) x 30
  • Kettlebell Swing (70/53) x 30
  • Burpee to 6″ Target x 30

Notes: Scale as needed and try to move at a consistent pace throughout

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!
  2. We have a number of athletes representing CrossFit Charlottesville this weekend at the SuperFit Games East Coast Championship! Check the link HERE to see how you can support them and spectate on Sunday!

Thursday Workout: OTM DL, HPC, Jerk, 3 Rounds of S2O, FS, DU

We have a number of athletes representing CrossFit Charlottesville this weekend at the SuperFit Games East Coast Championship! Check the link HERE to see how you can support them and spectate on Sunday!

STRENGTH

OTM 8:

Deadlift x 3 + Hang Power Clean x 2 + Jerk x 1

WOD

Level 1

3 Rounds for Time:

  • Dumbbell Push Press x 12
  • Goblet Squat (moderate to heavy KB) x 15
  • Jump Rope Single x 50

Level 2

3 Rounds for Time:

  • Shoulder to Overhead (95/65) x 12
  • Front Squat (95/65) x 15
  • Double Under x 50

Notes: If doing Level 2 and singles, scale to 2x reps (i.e. 100 singles per round).  Scale weight as needed.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

Wednesday Workout: AMRAP 10s

Our friends at Airrosti will be giving complimentary pain and injury assessments on Feb 5 from 8-11am!  Sign up HERE to reserve your spot.  Thanks!

WOD

Level 1

AMRAP 10:

  • Row x 250m
  • Hang Dumbbell Snatch x 20 (10/side)
  • Lunge x 20 (10/leg)

Rest 5 Minutes

AMRAP 10:

  • Run x 200m
  • Russian Kettlebell Swing (40/20) x 20
  • Box Jump Step Down (18/12) x 20

Level 2

AMRAP 10:

  • Row x 250m
  • Dumbbell Snatch (55/35) x 20 (10/side)
  • Lunge x 20 (10/leg)

Rest 5 Minutes

AMRAP 10:

  • Run x 200m
  • Kettlebell Swing (53/35) x 20
  • Box Jump Step Down (24/20) x 20

Notes: Try to pace each one at 85-90% – I.e. Rowing should be consistent pace on first one.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!
  2. Airrosti pain and injury assessment

Tuesday Workout: Snatch Work, Toes to Bar, Wall Balls, Burpees

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STRENGTH

In 10 Minutes, work up to a heavy weight in the following complex:

Power Snatch + Hang Snatch + Snatch

Notes: Hang snatch and snatch are full squat – scale to power + overhead squat if necessary. Can drop bar between movements if needed.

WOD

Level 1

AMRAP 9:

  • V-Up x 15
  • Wall Ball (14/8) x 15
  • Burpee x 15

Level 2

AMRAP 9:

  • Toe to Bar x 15
  • Wall Ball (20/14) x 15
  • Burpee x 15

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

Monday Workout: Squats, Pull-ups, and an AMRAP

STRENGTH

A1. Back Squat, 5-5-5, rest 15 seconds

A2. Strict Pull-up AMRAP x 3 sets. rest ~2 minutes

Notes: Do a set of 5 back squats, then 15 seconds later perform a max set of strict pull-ups. Rest ~2 minutes, then repeat for 3 total sets.  Work around 75% on back squats.

WOD

Level 1

AMRAP 7:

  • Hand Release Push-up x 10
  • Heavy Goblet Squat x 10
  • Jump Rope Single x 60

Level 2

AMRAP 7:

  • Handstand Push-up x 10
  • Squat Clean (135/95) x 10
  • Double Under x 30

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

Sunday 2/1 Comp Class

Registration for the 2015 CrossFit Games Open is now LIVE!  The 2015 Open begins on February 26.

REGISTER HERE

A.  Warm up with Double-under or Triple-under practice.

B.  EMOM for 10 minutes: 2 Clean and Jerks. Add weight each set. If you’re feeling great, go for a PR afterwards.

C.  Grindy: 10 Clean and Jerk 135/95, 5 Rounds of Cindy, 10 Clean and Jerk, 5 Rounds of Cindy, 10 Clean and Jerk.

~OR~

D.  Kalsu (Happy Birthday, Frank!): 100 Thrusters for time 135/95. 5 burpees at the top of every minute. Scale, scale, scale

Friday Workout: Open WOD 14.4

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WOD: Open Workout 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!

Thursday Workout: OH Squats, Slam Balls, Box Jump, L-Sit Cash Out

Sign up for the Open Today!

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WOD

Level 1

3 Rounds for Time:

  • Goblet Squat x 15
  • Box Jump Step Down (18/12) x 20
  • Slam Ball (20/15) x 25

Level 2

3 Rounds for Time:

  • Overhead Squat (95/65) x 15
  • Box Jump Step Down (24/20) x 20
  • Slam Ball (30/20) x 25

CASH OUT

Accumulate 1-2 Minutes in an L-Sit Hold – each time you break perform 15 double unders

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!