Wednesday: Deadlift and Row+Burpees

Strength

Deadlift

3 x 3

(70%,80%,90%)
*Complete as many reps as possible on the last set.

WOD

30-20-10
Burpee+High Jump**
Row for Calories

**For the jump portion of the burpee, complete a burpee underneath the pull up bars or the rings-you must then jump and hit/tap the ring or bar for the rep to count. The ring or bar should be at least 8 inches above your out-stretched hand.

45 thoughts on “Wednesday: Deadlift and Row+Burpees

  1. is there a way to search this website?

    1. It’s on the right under “Set Your 4 Week Goal.”

      1. ahh thanks. . . I thought that was where to enter a 4week goal.

      2. you can also just use google and search “site:crossfitcharlottesville.com searchterms”

  2. there used to be a search box but I don’t see it

    3x (89,111,121)
    WOD: 11:10? I was so tired my memory is fogged

  3. DL: 135, 145, 155 x 3
    WOD: 11:12

  4. At CF Vienna:

    BS 5×5: 60kg, 70kg, 80kg, 85k, 70kg (last set was a recovery A2A dead-stop set since this was my first heavy squat session in 3 weeks)

    5 AMRAP 7 push-ups, 7 airsquats
    11 rounds rx (HOG push-ups)

    1. Does anyone else think it’s incredibly cool that Elizabeth gets to CrossFit all over Europe? Because I think it’s AWESOME!

    2. I agree, Elizabeth is our Jetsetting CrossFit Envoy to Europe and I’m very jealous 🙂

      1. hehe I hope I’m giving a good impression. BTW CF Vienna has GIANT PINK KETTLEBELLS and they’re amazing. I get to use them today. Very excited.

  5. 10:29. ran aprox 400m each set.

  6. DL: 215, 246, 276 x6. WOD: 8:07

  7. DL: 145, 165, 187×5
    WOD: 11.23

  8. I’m sad to have to sit this out today:( my lower back is making me feel like an old lady from moving furniture i shouldn’t have this weekend.

  9. DL: 320, 365, 410 (2.5) my hands slipped off on the third rep 🙁
    WOD: 7:55

  10. 240, 269, 301 x 4
    7:47 rx

  11. 313,363,401 x 3
    WOD 6:33 RX

  12. no DL wod: 6:33 rx

  13. DL: 170, 187, 215(5)

    WOD: 8:14 Rx

    Would like to hit this WOD again with fresh legs. Mine are DESTROYED from biking and Monday + Tuesday’s WODs.

  14. Noon class: Great job today on the CVille Obstacle Course! More challenges to come including rings of fire, a punji pit, and an angry monkey. Ok not the monkey, but everything else!
    WOD: 7:43 Rx.

    1. Tom, aren’t you the angry Monkey?

  15. Thanks, Tom! Your ideas for a challenge are great..keep ’em coming…!

  16. DL: 89, 111, 133 (sets of 10, light form work…still building back up)
    WOD: 14:20 Rxxx? (we decided that 8 inches was a minimal effort hop for me, and instead figured the bottom of the ventilation duct (10ft/120″) was a better challenge. standing reach is about 97″….so that puts the jumps at 23-24″, good calf workout!

  17. DL: 155, 170, 187
    WOD: 8:51 Rx

  18. DL: 187,199,209 (same max as last 3×3, need to be better about looking these up before)
    WOD: 9:49

  19. dl: max weight was 197 x 10 reps
    wod: 13:49 rx

  20. Deadlift: 193/ 221/ 253(x3)
    // WOD – 1003

  21. DL: 79,89,99 (x11), WOD: 11:51

  22. WOD: 11:49

    DL: 79, 89, 99 (x4) (post-wod)

  23. Hotel gym –

    Run 400m
    5 rounds:
    10 push ups
    10 sit ups
    10 air squats

    Run 400m

    1. oops, I meant 10 rounds.

  24. I wasn’t exactly sure how this one went but I did the following.

    30 Burpees
    100 SU
    20 Burpees
    100 SU
    10 Burpees
    100 SU

    8:26

  25. No DL
    No WOD

    1. Cherry-picker!!!!

      1. what was the consumption time on that McFlurry? PR?

  26. DL: 111, 155, 177

    WOD: 9:26 I cherry picked this one… b/c I dislike all of these activities 😉

  27. DL: 155, 177, 199(4)
    WOD: 10:43

  28. WOD: 8:02 rx

  29. DL: 115, 131, 147 (x7)
    WOD: 11:45 (had some issues with almost head-butting the wall 🙂 )

    Also, got 5 strict pull-ups after class. New PR!

  30. I just realized I did this backwards. Started w/ rows, finished with burpees. Whoops!

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