Save the Date – CrossFit Charlottesville’s End of the Year / Superlatives / Awesomeness Party will be held on December 7! (Time and Location TBA)
MOBILIZE
Shoulders (foam roll, bands, etc.)
WOD
Level 1
AMRAP in 6 Minutes of:
- Hang Power Snatch (55/35) x 10
- Wall Ball to 9′ Target (12/8) x 10
Rest 4 Minutes
AMRAP in 6 Minutes of:
- Clean and Jerk (55/35) x 10
- Jump Rope Single x 50
Level 2
AMRAP in 6 Minutes of:
- Power Snatch (95/65) x 10
- Wall Ball to 10′ Target (20/14) x 15
Rest 4 Minutes
AMRAP in 6 Minutes of:
- Clean and Jerk (95/65) x 10
- Double Under x 30
Tips: Try to find a hard, but sustainable pace so that each 6 minute AMRAP feels similar in terms of perceived effort. Knowing how to pace yourself (while keeping up the intensity) can be a valuable tool in your toolbox and help you make continual progress in your workouts.
Events and Announcements
Yoga
Vinyasa Yoga: This Sunday at 2pm!
Free for members and $5 for non-members if you want to bring a friend or two!
End of the Year Party / Superlatives!
On December 7 we will be having our end of the year extravaganza, so put it on your calendars! Once we have the time and location set, be on the lookout for the Facebook Event with more details.
AMRAP 1: 3+2 rx
AMRAP 2: 3+2, sub 60 SU’s
C’ville Burn:
AMRAP 1 (5min) 4rnds
Wall Balls x 10 @ 14#
Row 15m
Rest 5 min
AMRAP 2 (5 min) 4+12
Push Press x 10 @55#
Farmers Carry x 4 lengths @ 25#x2
Rest 5 min
AMRAP 3 (5min) 4+12
Weighted Lunges x 10 @32#
Burpees x 10
Rest 5 min
AMRAP4 (5 min) 5 rnds
KBS x 10 @ 45#
Box Jumps x 10 @ 20″
Rest 5 min
AMRAP 5 (5MIN) 7 + 12
ABMAT Situps x 10
Shuttle Run x 4 lengths
3+10. 4+5
3 + 15
3 + 18
5 + 3
5 + 7
3 (135#)
3+1 (155#)
3+1 rx
4 + 1 sub 60 SU
3 + 11 rx
4 + 1 rx
2 + 11 Rx
3 + 6 Rx
Definitely not rested/recovered enough for that first WOD. You know something’s wrong when the WALL BALLS feel like the easy part. 😛
2+10 @85
3+3 Rx
coming off a stomach bug, but OK otherwise 😛
4+2, 4+ 3 rx
Wod: 3, 3+3
In so much pain
3+21 (45# bar, 14# wb)
2+11 (65#)
3+21 (45# ps)
2+11 rx