CrossFit Charlottesville does the Harlem Shake Saturday afternoon at the gym. Bring friends and creative ideas!
We are hosting a Running Seminar Saturday, March 2nd at 9:30 AM. Cost is $40 for members, $50 for non-members.
Strength
Squat Clean and Split Jerk; 6 sets of 2 up to 90% of your 1RM here.
WOD
AMRAP in 12 minutes of:
- Air Squat x 50
- Push-up x 30
- Pull-up x 15
Still giving my back a rest.
Light C&J@55#
WOD: 12min, 1/2 reps (25.15.7) 5 rounds + 5 A S
Heal fast, Al!
SC&J: 161
WOD: 4rds RX
SC&J: 85#
WOD: 3 rds +83 w/7 pu per round
SC+J: 105#
WOD: 6+7 (25-15-8)
SC+J: 155#
WOD: 4+43 (25-15-8)
to 185, then 195-f-1-f
3+78 rx
But the “f” was so lovely. Like a gazelle. I can only imagine what your Harlem Shake is gonna look like.
C&J: up to 135
2+75, 50/20/10, box pushups
C&J: 80#
3 +65 scaled to RR and maybe some knee pushups
4 + 14 rx
C&J 155
WOD 3 + 8
C&J: 135#
WOD: 3 + 15 rx
slight variation:
WOD- 15 box jump, 30 pushups, 15 pull-ups
4 rds . plus 15 BJ’s
Down at Pisgah Crossfit in Asheville, a little hung over. Good times though!
Cindy
29+5+7
Now for meat and beer!
1+89, last 10 pu’s on knees, blue band
up to 199#x2… 5 rounds rx
C&J: 225#
WOD: 3 + 75 rx