Please note that we are only holding Regular CrossFit Class at noon and 4:45pm today! We’ll return to a normal class schedule on Saturday.
STRENGTH/SKILL
Deadlift: Spend 15 minutes working up to a heavy set of 5
STRENGTH WOD
Level 1
In 3 Minutes Complete the Following for 5 Total Sets:
- Kettlebell Deadlift (53/35) x 5
- Ring Row x 10
- Jump Rope Single Under x 50
- Rest for the remainder of the set
Level 2
In 3 Minutes Complete the Following for 5 Total Sets:
- Deadlift (75-85% of 5 rep DL) x 5
- Chest to Bar Pull-up x 7-10
- Double Under x 50
- Rest for the remainder of the set
Announcement
We are hosting our 4 Year Anniversary Party at Wild Wings at 2pm this Sunday, July 7. Bring your family and friends! RSVP on Facebook.
cville burn: WOD 1: 2 rds + lunges (row, 10#plate) WOD 2: 1 rd + 335m (step-ups, 20#kb-r, 10#kb-l)
Up to 345# set of five, but didn’t do WOD for lack of equipment. Did Mondays WOD instead.
To 315, 225 for wod
1:08,05,04,11,29
PUs (10): 0,0,0,0,4 and DUs: 3,1,0,0,1 breaks
Ran at the track- quarter mile speed work and 6 -100 m. sprints
DL- up to 165#
1:2_, 1:3_, 1:4_, 1:5_, 1:4_
w/ 6 C2B, @ 125
DL: up to 275
WOD: 1:24, 1:25, 1:25, 1:40, 2:00 ish ?; 205 DL, 7 dead hang PUs, du’s ever 3-5
@ Crossfit Sunset in LA w/ my bro for the 4th, great workout!
400 m run
3 rds 20 kb swing (20kg), 20 wb sit-ups
3 rds 20 t2b, 20 box jumps (24″)
400 m run
22:32
c’ville burn: WOD 1: 2 rounds + 4 lunges, WOD 2: ! round + 350 (Burpee Box Jumps w 20″ box, kb c&j w 35#)
DL: 175
WOD: 1:16, 1:18, 1:20, 1:18, 1:17 (135#, 7 regular PUs)
DL: Did DL 5RM earlier in the week worked up to 275# for the workout
WOD: 275#/7/50 1:03, 1:28, 1:18, 1:57, 1:36