Wednesday Workout: Overhead Squats & Running

Today is a Free Day!  Come by and experience CrossFit Charlottesville without any obligation.

Strength (only members)

5-5-5-5 Overhead Squats

WOD

3 Rounds of

  • Run 400 Meters (new route around building and up hill)
  • 15 Wallballs (20# / 14#)

After: Gretchen Gymnastic Drills!

gretchenteacheshollowrock

13 thoughts on “Wednesday Workout: Overhead Squats & Running

  1. 45# OH squats
    8:20 WOD

  2. can you guys setup a webcam so I can watch you do the WODs live? please!

  3. overhead squats 45, 67, 72, 77, 77
    WOD 5:48 @ 20# ball

  4. 35, 35,35,40,45 10:40

  5. webcam? sure. we will get BRI on it ASAP $$$$$$$$$$$

    67/89/94/99/104 ….think I could have gone heavier!

    WOD:
    20# medball and subbed 400m row for running
    8:07

  6. OHS: 133, 155, 165, 175 (PR)

    metcon: running work at the track this morning

  7. Gretchen Kittelberger September 30, 2009 — 7:39 pm

    72,89,94,99,99
    7:22 rx’d

  8. 5 x 45#, 9:09

  9. Overhead Squats: 45#

    WOD: 7:38 (@ ACAC track [400m PR = outdoor track +13s] / 11#)

  10. 67, 89, 89, 89. 6:22

  11. 45/67/77/77/82

    8:12 RX

  12. 89/111/111/111

  13. Globo Gym Workout:

    Back Squat 5×189, 5×211, 5×211, 4×211, 3×211

    3 rounds of
    30 inch box jump/30 russian 24kg KB swings.. untimed, but no rest.

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