Monday Workout: Weighted Pull-ups, Running and Thruster Fun



Weighted Pull-up, 3-5 x 5 sets


Level 1

For Time:

Run x 800m

Then, 3 Rounds of:

  • Dumbbell Thruster (35/20) x 10
  • Burpee x 10

Run x 400m

Level 2

For Time:

Run x 800m

Then, 3 Rounds of:

  • Thruster (95/65) x 15
  • Burpee x 15

Run x 800m


“First Friday” Pot-luck Style BBQ – October 4 at the gym!

The final “First Friday” Potluck-Style BBQ and Hangout at the gym is this Friday, October 4!  See the Facebook Event for more info.  This will be the final grill-out of the summer/fall, so come and hang out with your fellow CrossFitters after regular classes around 6pm!  It’s a BYOB/BOYM(eat) event, and you can bring a side dish for sharing if you want.  There will be corn-hole, and we can move the hangout inside when it gets dark out.  Come on out!

“Bring a Friend Day” Thursday, October 3!

Bring a friend to any regular class this Thursday, October 3!  If you have any questions, just email Scott.

Civilian Military Combine, Bryce Mtn Resort October 12

Have you seen the flyers and posters around the gym for the CMC Mid-Atlantic Mountain Assualt at Bryce Mountain?  This is going to be a really fun race (think 5 miles with badass obstacles) and would be a great event if we get enough people to sign up and represent the gym!  Who’s interested?  We have a discount code that can get your registration fee down below $100 if you want to sign up (registration closes October 10), just email Scott!

Classics Gymnastics this Tuesday at 830pm

CrossFit Charlottesville is going to Classics Gymnastics center this Tuesday from 830-1030pm!  We’re fortunate to have the opportunity to use the space during this time, as it is the best possible place to work on your gymnastics skills or just bounce around in a well-padded environment.  Oh yea, did I mention foam pit?  Classics is located in the shopping center across the street from Walmart and Sam’s Club.  Open gym starts at 830pm each Tuesday and costs $5 per person.

15 thoughts on “Monday Workout: Weighted Pull-ups, Running and Thruster Fun

  1. WOD at home w/ modifications-
    1 mile run, then 3 rounds of 15 thrusters @ 45#, 15 burpees. 1 mile run

  2. body wt pull ups and negatives (sets of 3)

    WOD: 18:16 Rx

  3. 15# (5 sets of 3)
    17:50rx ouch. feeling defeated. thanks, Scott.

    1. Haha, now I feel bad that it was your birthday wod!

  4. 3×5 pu’s all strict


  5. 25# (5 sets of 4)
    16:42 rx

  6. first wod as a member of Crossfit Charlottesville (Woot woot)

    Body weight pull-ups/red band

    Scaled to 55# 16:58

  7. Strength 15#
    WOD 17:57 @ 85# thruster

  8. Red Band
    WOD: 16:55 rx

  9. 35# sets of 3 reps

  10. 15:26 Rx’d

  11. 25 5x, 30 4x, 30 4x, 35 3x, 35 3x
    Can’t remember WOD time but did RX

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