Monday Workout: Back Squat Heavy Single and a 10 Min AMRAP

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

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STRENGTH

Back Squat, 3-2-1-3-2-1

Wave load and work up to a heavy single.  If feeling good, go for a PR.  Ask for spotters if you need one!

WOD

Level 1

AMRAP in 10 Minutes of:

  • Ring Row x 5
  • Burpee Box Jump Step Down (18/12) x 10
  • Wall Ball to 9′ Target (14/8) x 15

Level 2

AMRAP in 10 Minutes of:

  • Pull-up x 5
  • Burpee Box Jump Step Down (24/20) x 10
  • Wall Ball to 10′ Target (20/14) x 15

ANNOUNCEMENTS

Yolo Meals at the Gym Tonight!

Yolo Meals has been working with CrossFit Charlottesville to come up with a healthy meal delivery service to fit our needs.  Their team will be in the gym today (Monday 12/2) between 5 and 7 PM! Come by for some free food, to meet the chefs and get any questions answered that you might have about their awesome meal delivery service!  See the Facebook Event for more info.

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.

21 thoughts on “Monday Workout: Back Squat Heavy Single and a 10 Min AMRAP

  1. BS: 185, 205, 225, 205, 225, 245 (PR)
    WOD: 4+5

  2. BS: 125, 140, 150, 140, 150, 165
    WOD: 3+5 (blue band pu)

  3. BS up to 155#
    WOD 4+7

  4. C’ville Burn:
    1 min max reps with 30 sec rest between of:
    Air Squats (49)
    Push ups (47)
    Sit Ups (32)
    Box Jumps (19)
    Dumbell Thrusters (23)
    170 Total Reps
    2 min rest
    8min AMRAP (5+5 RR)
    Ring Rows x 5
    KBS x 10 @ 35#
    Wall Balls x 15 @ 14#

  5. bs: 265, 275(f) (-20)
    5+10

  6. At home:
    Cindy: 15 + 1 w/3 strict pull ups/chin ups/mix grip per round

    1. Backsquat on Saturday: 3,2,1,3,2,1,1
      185, 195, 205, 195, 205, 215, 225# (ties PR from March 2013)

  7. BS: up to 195#
    WOD: 3 + 29

  8. BS: 225
    WOD: 3+15

  9. Squat: up to 275. I think this tied my old PR, but i couldn’t remember for sure. At any rate I should have aimed a little higher.

    WOD: 3+11

  10. BS: 155-177-187-177-187-199
    WOD: 4+8rx

  11. 235,245,265
    245,265,285

    5+14Rx

  12. 225, 245, 265
    245, 265, 285
    5 + 7

  13. 225/245/265, 245/265/286
    WOD: 5 + 14 rx

  14. Strength 225#
    WOD 4 rds rx

  15. BS up to 130#
    WOD 3 + 8, 10# wallballs, negatives instead of pull ups

  16. Single leg squats, 5-3-1 wave. 70, 90, 106, 90, 106, 140
    WOD: 4 + 20 rx

  17. BS – Up to 2x at 335#, failed at 355#
    WOD – 4 + 22

  18. BS: 145, 155, 165, 155, 165, 175

    Then threw in an extra set of 1 at 185. 5# PR!

  19. Up to 170# – 15# PR
    WOD: 4 + 8 rx

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