Strength
Weighted Chin-up @ 20X1; 2-2-2-2-2; rest 2 min
WOD
7 rounds of 1 min each:
- KB Snatch x 6 (53/35#)
- Row max calories
Rest 1 min btwn rounds
Notes
- The snatches are 3 per arm with good technique and no bruises.
- Do not strap into the rower in order to save time and row more calories.
Weighted Chins with 12#
WOD: KB @ 25#, Rows:11,10,9,9,9,8,10(66)
Weighted chins: 5#, 10, 10, 5, 0 (failed on second in set 3 and 4)
WOD KB 25#: 8,8,8,9,8,9,9
45,75,85×3
97
Chins: 25, 30, 35, 40, 45
WOD: 13, 14, 14, 13, 13, 15 (82) rx
Forgot a round in there somewhere. Think it was another 13 for 95 total…
sub Bench Press 5×5 (elbows hurt) – 165, 170, 175, 180, 185(4)
WOD – 15, 15, 15, 15, 15, 13, 15 = 103 >Rx (55#)
CU: 15, 15, 20, 20, 25#
WOD: 11, 10, 11, 12, 12, 12, 13 = 81 @ 45#
CU: BW, 5×2, 10×2
WOD: 5, 8, 8, 7, 8, 8, 8 = 52 Rx
(1st time with the 35# KB, so form was pretty terrible, but I’m psyched to jump up in weight!)
Chins: 15,15,20,20,25
Wod: 12,11,11,11,11,12,12 rx
@work w/ 55# dumbbell
12, 13, 15, 15, 15, 16, 18
50#
17, 17, 16 x 5 – 114 rx
Anyone find a phone at the gym after the 7??
Yea man I found an iphone in the cubbies and put it in the office. Email me if you need it right away (scott@crossfitcharlottesville.com), otherwise it’ll be there waiting for you tomorrow
Nice thanks. I’ll survive a night.
I’ll be at the gym from 6:30 until around 8:30 if you want to come by and pick it up in the morning.
Awesome I’ll be there at 6:30 if I can figure out how to work a clock
WOD: 10, 11, 11, 10, 11, 11, 12 (20# to save my wrist)
CU: negs + 1 strict (first one, yay)
WOD: 10, 12, 13, 11, 12, 12, 12 (26#)
PU: up to 25# ball
WOD: 13, 15,15, 14, 13, 14
CU: 15, 15, 15, 20, 20 (15s were mixed chin-up, pull-up)
WOD: 14, 14, 16, 15, 15, 15 Rx (between the first two rounds I reset the rower, but after that I stopped because I was too busy catching my breath… change prob caused that jump to 16)
Chins: mix of negatives & purple bands
WOD: 11, 10, 13, 12, 12, 12, 12 Rx
chins: negatives and purple band
WOD: 13, 12, 13, 13, 12, 12, 11 rx
negs / body weight
WOD: 11,10,12,11,11,12,17* (25# kb)
*Late in the game realization that the rower was set at 6 rather than 4…switch.
deep sand plyometric workout with some Richmond crossfit/vball athletes at a city park
400M RUN
100 SQUAT JUMPS
400M RUN
50 ICE SKATERS – SIDE TO SIDE – 5FT MIN (1,2,3,4),
400M RUN
50 TUCK JUMPS,
400M RUN
50 ONE LEGGED JUMPS OVER CONE, (25 EACH)
400M RUN
50 BURPEE BROAD JUMPS
400M RUN
~25min
I really liked that one! Wish we could put something together like this here in Cville.
WOD: 19,19, 18,19,17,16,17
CU: Bodyweight
WOD: 10, 9, 9, 10, 7, 9, 11 @45 KB (PR)
WOD: w/25#
8, 11, 11, 11, 11, 11, 12