Friday Workout: KB Clean and Jerk, Burpees, and some 400s

Please RSVP via Facebook to the End-of-year Superlatives Party!

Warmup Fun!
Warmup Fun!


Level 1

AMRAP in 12 Minutes of the Following:

  • Kettlebell Clean and Press (25/15) x 10 (5/side)
  • Burpee x 10
  • Run x 400m

Level 2

AMRAP in 15 Minutes of the Following:

  • Kettlebell Clean and Jerk (53/35) x 10 (5/side)
  • Burpee x 15
  • Run x 400m


In 5 Minutes accumulate 3 minutes in a plank hold


Typhoon Haiyan Relief Drive at Darden

One of our members, Mahalia Parcero, is helping organize a relief effort for the people affected by the destructive typhoon, and is asking for your help!  The last day of collection is Monday, November 25!  Please visit the Facebook Event for details on how you can contribute to the relief effort (suggested relief goods, etc.), or contact her for more information:

Mahalia Parcero
(434) 422-0408

Sunday Recipes

Joe is helping to bring back the Sunday Recipe section, and wants your input!  If you didn’t see the post on our home page, check it out HERE.

End of the Year Party!

The End of the Year Superlatives/Awesomeness Party will be held on December 7, from 2-5pm at Boylan Heights!  Please RSVP via Facebook, and bring your spouse/significant others.  We want to see you there!

10 thoughts on “Friday Workout: KB Clean and Jerk, Burpees, and some 400s

  1. C’ville Burn:
    8 min AMRAP 1 (5+10)
    10 Burpees
    10 Air Squats
    Dumpster Run
    5 min Rest

    8 min AMRAP 2 (4 + 50m row))
    10 Dumbell Snatch @ 30#
    10 Push Ups
    150m Row
    5 min Rest

    8 min AMRAP 3 (5)
    6 Ring Rows
    9 Push Press @ 65#
    12 Box Jumps @ 20″
    Rest all Weekend

    Overheard in the gym this AM, “I hope Al doesn’t show up this morning. I want to take it easy today.” Man, to me that’s probably the Ultimate Compliment. Thanks CrossFit!

  2. 4 + 6 (45# KB)

  3. 400mx8 on track. 90 sec rest per. 1:18 to 1:22 splits

  4. 3 + 150 meters rx

  5. WOD: 3+18 (25#, I think)

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