Happy Halloween everyone! Wear your costume to class today!
SKILL/STRENGTH
Kettlebell Clean and Jerk
Notes: Work up to a challenging weight for a set of 5/side (should be heavier than what you use in the workout)
WOD
Level 1
AMRAP in 12 Minutes of:
- Dumbbell Hang Clean and Press (25/15) x 5
- Box Jump Step Down (18/12) x 15
- Jump Rope Single x 50
- Bodyweight Lunge x 20 (10/leg)
Level 2
AMRAP in 15 Minutes of:
- Kettlebell Clean and Jerk (53/35) x 5/side
- Box Jump Step Down (24/20) x 15
- Double Under x 30
- Lunge Holding Kettlebell (53/35) x 20 (10/leg)
Events and Announcements
Yoga
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!
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.”
With a 45lbs bell: 3 complete rounds + 53 reps (2 shy of 4th round of doubles unders)
Beware the weighted lunge; its the worst part.
4+16 @ 45#
And Clay is totally right about those lunges 😛
5 rds. Rx’d
5 + 1 Rx
5 + 3 rx
6+6 rx
5+0 rx
3+67 @ 45#
Did this in costume, Wolverine of course. The CnJ with the blades in the off hand were fun! Box jumps in combat boots, not as much!
4+65
4 + 48 rx
5 + 4 (45# bell and single-unders)
4+30
3+58
6+4 at 26