Warmup
50 Double Unders
WOD
100 Burpee Broad Jumps
*We’ll run down to the park to do them for the morning class and probably will be there in the afternoon as well, so be prepared to get a little wet if it’s rainy.
Browsing Category Workout of the Day
Thursday Workout: Running & Good Mornings
3 Rounds:
- 800M Run
- 50 Situps
- 50 Good Mornings
Wednesday Workout: “300″
Today is a FREE DAY! Come by anytime between 4:30PM and 7PM for an introduction to CrossFit. Don’t worry, we’ll scale the workout to your athletic ability.
For time:
- 25 pull-ups
- 50 deadlifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 “floor wipers” (a core and shoulders exercise at 135 pounds) or AB MAT SITUPS
- 50 “clean and press” at 36 pounds (a weight-lifting exercise) or KETTLEBELL SWINGS
- 25 more pull-ups — for a total of 300 reps
Tuesday Workout: Heavy Back Squats
Strength Work
Back Squats 3-3-3-3-3
Met Con
21-15-9 of:
- Snatch Grip Push Press
- Burpees
It’s Coming…
Monday Workout: Badger (Hero Workout)
Warmup:
Group Squats to Perfection (as many as it takes to get 5 perfect squats in a row)
- For each fault, group will do 3 burpees
WOD “Badger”
3 Rounds for Time (scale as necessary):
- 95 pound Squat clean, 30 reps
- 30 Pull-ups
- Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Sunday: Rest Day
Good work this week folks. Next week we’re going to work on full range of motion for all our movements. Sacrificing full range of motion to finish your workout faster isn’t safe and isn’t CrossFit. A lot of you want to go faster and perform better, but you aren’t getting any better if you are shortening the range of motion. Additionally, making critical faults (i.e. losing your lumbar curve) puts you at risk for hurting yourself. We’ve seen critical faults from many of you and that make us uncomfortable.
If you truly want to be a better athlete and be more fit, you need to prioritize range of motion and proper form. Next week will be very technical and we’ll be counting back reps that don’t meet our standards. You won’t like it, but it’s for the better. We’ll also be doing some skill work warmups prioritizing these areas.
Saturday Workout: Love Your Bamboo
In Teams of 2 Complete:
- 50 Jumping Squats
- Run to Truck and Back (200M)
- 50 Burpees
- Run to Truck and Back
- 50 Situps
- Run to Truck and Back
- 50 Pushups
- Run to Truck and Back
Bamboo must never touch the ground and stay with the entire workout. Jumping Squats will use the bamboo. If it touches the ground or touches another team, you must do 10 burpees each. Only one team member can do the non-running exercises at a time. Running is done together.
Friday Workout: Kelly
Reminder: No Lunchtime Classes on Fridays
WOD: Kelly
5 Rounds For Time of
- Run 400m
- 30 Box Jump (24″/20″)
- 30 Wall Ball (20#/14#)
Thursday Workout: Fran
21-15-9 of:
- Thrusters (95# / 65#)
- Pullups
- Smiley Faces
Wednesday Workout: Running, K2E & KB Swings
Wednesday is a Free Day! Come sample CrossFit Charlottesville for no charge, get free personal training and meet our awesome community. We promise you it’s the best and most fun workout you’ve ever experienced. We’ll give you your sweat back if you don’t agree. The fun starts at 4:30 and lasts until 7PM.
REMINDER: We’re starting noon classes on Wednesday! Classes start promptly at noon, so show up a bit early for your standard warmup.
WOD for Time:
- Run 800 Meters
- 21 Kettle Bell Swings (45 # / 35 #)
- 21 Knees to Elbows (or leg raises)
- Run 800 Meters
- 15 Kettle Bell Swings
- 15 Knees to Elbows
- Run 800 Meters
- 9 Kettle Bell Swings
- 9 Knees to Elbows
