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.
is there a way to search this website?
It’s on the right under “Set Your 4 Week Goal.”
ahh thanks. . . I thought that was where to enter a 4week goal.
you can also just use google and search “site:crossfitcharlottesville.com searchterms”
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
DL: 135, 145, 155 x 3
WOD: 11:12
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)
Does anyone else think it’s incredibly cool that Elizabeth gets to CrossFit all over Europe? Because I think it’s AWESOME!
I agree, Elizabeth is our Jetsetting CrossFit Envoy to Europe and I’m very jealous 🙂
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.
177, 225, 243 x 5; WOD – 6:56
10:29. ran aprox 400m each set.
DL: 215, 246, 276 x6. WOD: 8:07
DL: 145, 165, 187×5
WOD: 11.23
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.
DL: 320, 365, 410 (2.5) my hands slipped off on the third rep 🙁
WOD: 7:55
240, 269, 301 x 4
7:47 rx
313,363,401 x 3
WOD 6:33 RX
no DL wod: 6:33 rx
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.
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.
Tom, aren’t you the angry Monkey?
Thanks, Tom! Your ideas for a challenge are great..keep ’em coming…!
WOD- 9:47
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!
DL: 155, 170, 187
WOD: 8:51 Rx
DL: 187,199,209 (same max as last 3×3, need to be better about looking these up before)
WOD: 9:49
dl: max weight was 197 x 10 reps
wod: 13:49 rx
Deadlift: 193/ 221/ 253(x3)
// WOD – 1003
DL: 79,89,99 (x11), WOD: 11:51
WOD: 11:49
DL: 79, 89, 99 (x4) (post-wod)
No DL
WOD: 10:52
No dl
9:28
Hotel gym –
Run 400m
5 rounds:
10 push ups
10 sit ups
10 air squats
Run 400m
oops, I meant 10 rounds.
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
No DL
No WOD
Cherry-picker!!!!
what was the consumption time on that McFlurry? PR?
DL: 111, 155, 177
WOD: 9:26 I cherry picked this one… b/c I dislike all of these activities 😉
baller!
DL: 155, 177, 199(4)
WOD: 10:43
WOD: 8:02 rx
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!
I just realized I did this backwards. Started w/ rows, finished with burpees. Whoops!