Sunday Comp Class 3/29/15

Open WOD 15.5 (Rowing and Thrusters)

Or

A.  OTM 12 minutes

  • 12 Front Rack Lunges @BW – Even minutes
  • 12 Ring Rows – Odd minutes

B.  For time:

  • Run 800m
  • 15 Snatches (135/95)
  • Run 800m
  • 15 Cleans (135/95#)
  • Run 800m

* Any snatch/clean variation from the ground is fine.

* Must be able to perform barbell movements in sets (scale weight, if needed)

C.  For 24 minutes:

  • Row 30 sec @85% of aerobic pace
  • 30 sec rest

Friday Workout: CF Games Open WOD 15.5

WORKOUT 15.5

27-21-15-9 reps of each for time:

  • Row (calories)
  • Thrusters

Rx Weights: 95lb, 65lb

Scaled Weights: 65lb, 45lb

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. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you must reset the monitor to zero before rowing.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturday due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back on April 4.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

Thursday Workout: RDL, AMRAP 5s

Join us at the gym at 8pm tonight to watch the announcement of the final Open WOD 15.5!

Also, please remember to bring your $5 to the gym for our NCAA bracket challenge if you joined!

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STRENGTH

Romanian Deadlift, 8-8-8 at 3121 Tempo, light to moderate weight

WOD

Level 1

AMRAP 5:

  • Jump Rope Single x 100
  • Ring Row x 15
  • Hang Dumbbell Snatch x 30 (15/side)

Rest 3 Minutes

AMRAP 5:

  • Run x 250m
  • Ring Row x 15
  • Wall Ball to 9′ (14/8) x 30

Level 2

AMRAP 5:

  • Double Under x 100
  • Chest to Bar Pull-up x 15
  • Dumbbell Snatch x 30 (15/side)

Rest 3 Minutes

AMRAP 5:

  • Run x 400m
  • Chest to Bar Pull-up x 15
  • Wall Ball (20/14) x 30

Notes: Try to move at a consistent, high pace on each one – scale appropriately so you don’t get hung up on any one movement.  Scale DU to 2x reps if doing Level 2.  If you are unable to complete one full round on either AMRAP, record number of reps completed.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturday due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back on April 4.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

Wednesday Workout: Front Squat, Row, Thruster

Please remember to bring your $5 to the gym for our NCAA bracket challenge!

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STRENGTH

Front Squat, 3×3

WOD

Level 1

For time: Dumbbell Thruster (25/15) x 50

Rest 5 minutes

For time: Row x 750m

Level 2

For time: Thruster (95/65) x 50*

Rest 5 minutes:

For time: Row x 1000m (sub 800m run if you want)

*Notes: Thrusters must be done in sets of 5 (i.e. bar must go back to the floor after 5 reps are completed).  Record time on row and time for thrusters.  Most likely we’ll be seeing a thruster/burpee/box jump workout on Friday for the last open WOD of the 2015 season, so we are just touching on some of the movements this week.  Go hard on each effort, but make sure you pace yourself and don’t miss a set of 5.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back on April 4.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

Tuesday Workout: Push Press, T2B, Box Jump, KBS

Please remember to bring your $5 to the gym for our NCAA bracket challenge!

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STRENGTH

Push Press, 6-6-6-6

Notes: Try to do touch and go sets if possible.  Add weight per set and work up to a heavy set of 6 reps

WOD

Level 1

AMRAP 8:

  • V-Up x 9
  • Box Jump Step Down (18/12) x 12
  • Russian Kettlebell Swing (45/30) x 15

Level 2

AMRAP 8:

  • Toe to Bar x 9
  • Box Jump Over (24/20) x 12
  • Kettlebell Swing (70/53) x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

Monday Workout: Weighted Pull-ups, Hang Clean, Pistol, Run (or Row)

Open Competitors: Don’t forget to post your scores for 15.4!!

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STRENGTH

Weighted Pull-up, 5-8 x 3 sets

Notes: Scale as needed. In between working sets work on pistol technique and variation for workout

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean (75/35) x 10
  • Air Squat x 20
  • Run x 250m (or Row x 300m)

Level 2

3 Rounds for Time:

  • Hang Power Clean (135/95) x 10
  • Pistol x 20 (10/side)
  • Run x 400m (or Row x 500m)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

Friday Workout: CF Games Open WOD 15.4

WORKOUT 15.4

RX

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.  Can be a power clean.

Men clean 185 lb.
Women clean 125 lb.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

For more info on the workout and standards (special tiebreak, movement standards, etc), please visit this page.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Thursday Workout: Partner WOD

 There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

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WOD

In Teams of 2:

AMRAP 16**:

  • Row x 150m
  • Kettlebell Swing (70/53) x 10
  • Double Under x 20

**EMOM, teams must complete 3 burpees (total, not per person). Only one person working at a time.  Scale weight as needed and movement variations (i.e. jump rope singles or russian KBS)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  March Madness is upon us!  Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!

3.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Wednesday Workout: Barbell Complex, AMRAP9

 There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

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STRENGTH

In 10 Minutes build to a heavy weight in the following complex:

Deadlift x 2 + Power Clean x 3 + Shoulder to Overhead x 4

Notes: Does not have to be “touch and go”, but do each set without taking hands off the barbell

WOD

Level 1

AMRAP 9:

  • Push-up x 7
  • Ring Row x 10
  • Run x 100m (to street and back)

Level 2

AMRAP 9:

  • Handstand Push-up x 7
  • Pull-up x 10
  • Run x 100m (to street and back)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  March Madness is upon us!  Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!

3.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Tuesday Workout: Thrusters and Burpees

 There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

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WOD

Level 1

12-9-6 Reps of Each for Time:

  • Thruster (85/55)
  • Burpee Box Step Up (24/20)

Rest 5 Minutes

12-9-6 Reps of Each for Time:

  • Thruster (65/45)
  • Burpee Box Jump (18/12)

Level 2

12-9-6 Reps of Each for Time:

  • Thruster (135/95)
  • Burpee Box Jump (30/24)

Rest 5 Minutes

12-9-6 Reps of Each for Time:

  • Thruster (115/75)
  • Burpee Box Jump (24/20)

Notes: Scale as needed, but aim for starting part 1 at heavier thruster weight than what you would normally use.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  March Madness is upon us!  Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!  Brackets must be submitted by Thursday morning!!

3.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)