Tuesday Workout: OHS and a Pyramid

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STRENGTH

Overhead Squat, 8-8-8, 31X1 Tempo

Light to moderate weight – focus on technique and maintain tempo

WOD

Level 1

For Time:

  • Box Jump Step Down (18/12) x 10
  • Dumbbell Thruster (35/20) x 12
  • Ring Row x 15
  • Box Push-up x 20
  • Run x 400m
  • Box Push-up x 20
  • Ring Row x 15
  • Dumbbell Thruster (35/20) x 12
  • Box Jump Step Down (18/12) x 10

Level 2

For Time:

  • Box Jump Step Down (30/24) x 10
  • Thruster (115/85) x 15
  • Pull-up x 20
  • Push-up x 30
  • Run x 800m
  • Push-up x 30
  • Pull-up x 20
  • Thruster (115/85) x 15
  • Box Jump Step Down (30/24) x 10

Sub 1000m Row (L2) or 500m Row for running portions if necessary.

Events and Announcements

Paintball!

We’re playing paintball this Sunday (Oct 27) at ZwackerZ Paintball!  Anyone can join in on the fun, especially if you’ve never played before!  There’s a sign-up sheet next to the chalkboard in the gym, and you can also RSVP to the Facebook Event.

Yoga/Sports Massage

Mark your calendars, because we will be hosting two Yoga classes in November with Kelly Zimmerman!

  • Hydra Yoga CrossFit: November 3 (Sunday) at 2pm
  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

Also, on October 26 (Saturday), Meghan Prendergast will be providing free 10-15 minutes sports massage at the gym during Saturday open gym time starting around 10:30am.  We’ll have a sign-up sheet at the gym if you want to try it out before or after you work out!  Email Scott if you have any questions, and check the cork board near the bathroom/showers for the flyer and sign-up sheet.

GORUCK in Charlottesville!

A couple of CrossFit Charlottesville’s own are already signed up for the GORUCK challenge being held in Charlottesville!  The date is November 16 (Saturday), starting at 7am.  You can follow the link HERE (tab to next page to find the Charlottesville event) to sign up.

You can find more information at the follow link: Participant Info Packet

From their website: “GORUCK Light takes place over 4-5 hours, and you will cover roughly 7-10 miles. You will also smile. A lot. We promise.”

18 thoughts on “Tuesday Workout: OHS and a Pyramid

  1. OHS: 55,55,65
    WOD: 15:23rx (sluggish thrusters and run)

    Great 6am class!

  2. OHS: 55#
    WOD: 15:47 (banded pull-ups, 2nd set of push-ups on knees, 65# thrusters. shoulders/arms are very tired…)

    Great class! Thanks for the support all! 🙂

  3. OHS- 55#
    WOD- 12:51 w/ 65#

  4. OHS: 95#
    WOD: 12:30

  5. OHS: 45, 55, 65
    WOD: 17:19 (65# thrusters)

    Someday push-ups will get easier. (j/k, no they won’t)

    1. Your push-ups were the most legit I’ve seen (like rx^2). Good job!

      1. Aw shucks. Thanks!

      2. always! She is the push-up MASTER. ALL HAIL THE PUSH-UP MASTER. Everyone should forget “rx” just try to do their push-ups to Lex standards.

  6. OHS 85, 85, 90
    WOD 12:49 (knee pushups, thrusters @55#)

  7. OHS: 85, 85, 90
    Photo finish to tie with Lex 🙂

    17:19 – 24″ box, 85# thruster, 10 strict pull ups instead of 20 kipping

    Making a commitment to doing strict pull ups for at least a month if not longer, so I might be a little slow 😛

  8. 75, 75, 75
    16:54 rx

  9. Strength 85#
    15:32 @ 95# thruster

  10. 45, 55, 55
    WOD: 13:13 65# thrusters

  11. OHS: 67, 77, 77 x 6 reps (knee locked up)
    WOD: 15:07- sub 10 reps of 111# power snatch for 15 thrusters

  12. Strength: Don’t remember
    WOD: 13 and change

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