Wednesday Workout: Single Leg DL and 3 Rounds of Deadlifts, Walking Lunge, Double Unders

STRENGTH

Single Leg Deadlift, 6/Leg x 3 Sets, 3010 Tempo

*Use kettlebells or dumbbells

WOD

Level 1

3 Rounds for Time of:

Deadlift (95/55) x 10
Walking Lunge x 20
Jump Rope Single x 100

Level 2

3 Rounds for Time of:

Deadlift (225/135) x 10
Walking Lunge x 20
Double Under x 50

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.”

12 thoughts on “Wednesday Workout: Single Leg DL and 3 Rounds of Deadlifts, Walking Lunge, Double Unders”

Melinda October 23, 2013 — 3:07 pm

strength: used 20# dbs
WOD: 8:10 (rx except used 155# for dl). excited my dus are coming back!

1. Elizabeth October 24, 2013 — 6:18 pm
  
  Rx+! Just like Taylor!
  
Joe October 23, 2013 — 3:53 pm

SLDL: 53, 70, 70
WOD: 5:32 Rx

Taylor October 23, 2013 — 5:32 pm

SLDL: 35,53,70
WOD: 4:30 @ 155#

David Hargis October 23, 2013 — 6:18 pm

SLDL: 70, 88, 88
WOD: 5:16 Rx’d

1. Joe October 24, 2013 — 8:00 am
  
  That would be Rx+ since you did 25 walking lunges/round instead of 20!
  
Lex October 23, 2013 — 6:23 pm

SLDL: 35, 45, 53
WOD: 4:16 Rx

anavatsyk October 23, 2013 — 6:49 pm

SLDL: 35, 45, 45,
WOD: 5:27 DU/DU attempts

Clay W. October 23, 2013 — 8:49 pm

SLDL: 45, 53, 70
WOD: 7:01, went light at 155lbs.

Jess A. October 23, 2013 — 8:50 pm

53,70,70
5:19

Alex October 23, 2013 — 9:25 pm

4:00 rx

Seth October 24, 2013 — 12:34 pm

SLDL: 45, 53, 70
WOD: 7:35