Please RSVP via Facebook to the End-of-year Superlatives Party!
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.
BS: 185, 205, 225, 205, 225, 245 (PR)
WOD: 4+5
Way to go!
BS: 125, 140, 150, 140, 150, 165
WOD: 3+5 (blue band pu)
BS up to 155#
WOD 4+7
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#
bs: 265, 275(f) (-20)
5+10
At home:
Cindy: 15 + 1 w/3 strict pull ups/chin ups/mix grip per round
Backsquat on Saturday: 3,2,1,3,2,1,1
185, 195, 205, 195, 205, 215, 225# (ties PR from March 2013)
BS: up to 195#
WOD: 3 + 29
BS: 225
WOD: 3+15
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
BS: 155-177-187-177-187-199
WOD: 4+8rx
235,245,265
245,265,285
5+14Rx
225, 245, 265
245, 265, 285
5 + 7
225/245/265, 245/265/286
WOD: 5 + 14 rx
Strength 225#
WOD 4 rds rx
BS up to 130#
WOD 3 + 8, 10# wallballs, negatives instead of pull ups
Single leg squats, 5-3-1 wave. 70, 90, 106, 90, 106, 140
WOD: 4 + 20 rx
BS – Up to 2x at 335#, failed at 355#
WOD – 4 + 22
BS: 145, 155, 165, 155, 165, 175
Then threw in an extra set of 1 at 185. 5# PR!
Up to 170# – 15# PR
WOD: 4 + 8 rx