Tuesday Workout: Weighted Pull-ups and a Triplet

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

Also, note that the schedule is different this week due to Thanksgiving – see the changes here.

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STRENGTH

Weighted Chin-up (supinated grip), 3-5 x 5 sets

WOD

Level 1

4 Rounds For Time of:

  • V-up x 5
  • Wall Ball to 9′ Target (14/8) x 10
  • Russian Kettlebell Swing (35/20) x 15

Level 2

5 Rounds For Time of:

  • Toe to Bar x 5
  • Wall Ball to 10′ Target (20/14) x 10
  • Kettlebell Swing (53/35) x 15

ANNOUNCEMENTS

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 other.  We want to see you there!

Erg Clinic With Our Very Own Laura Kocourek

Erging (“rowing”) is a repetitive, heavy movement. Similar to doing repetitive deadlifts, form is absolutely necessary. The clinic with Laura will include a core strength segment and also a mobility segment to protect our bodies from overuse injuries and to ensure that we are reaching our full potential during physical activities. Lastly, she will instruct basic and proper rowing technique followed by an erging WOD.  This clinic is going to be a great learning experience for all, so be sure not to miss it!  The clinic will be held on December 14, from 9am-12 (will last about 2 hours depending on number of attendees).  The clinic is FREE to members and $20 for non-members.

Please RSVP to the Facebook Event Here or email info@crossfitcharlottesville.com if you plan to attend.  If you are not a member of CrossFit Charlottesville but are interested in attending, please send an email and we will provide you with options for how to pay for the clinic.

12 thoughts on “Tuesday Workout: Weighted Pull-ups and a Triplet

  1. Just look at those beautiful kettlebell swings

  2. PUs: 35lbs
    WOD: 7:00

  3. hang snatch + full snatch to 65, single at 70kgs
    5:40

  4. PU: 5 (BW), 4(10#), 4(10#), 4(15#), 3(20#)
    WOD: 7:52 w/V-ups

  5. PU: 1 set of 4 @ 8#, 4 sets of 3 @ 12#
    WOD: 8:07 Rx

  6. Strength: Up to 25# KB
    WOD: 8:30ish (knees to elbow, air squats, 25# KB)

    Thanks coach!

  7. Strength to 20# w/ belt
    WOD 8:28 @ 45# KBS

  8. chin up: 3X5 body wt
    WOD: 7:33rx

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