Tuesday Workout: Pushing Weights Overhead, KBS, Sit-ups, and Double Unders

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

STRENGTH

Strict Shoulder Press, 3-3-3

Then, Push Press, 3-3-3

Notes: Add weight per set, working up eventually to a heavy set of 3 push press from the rack.

WOD

Level 1

30-20-10 Reps For Time of:

Russian Kettlebell Swing (35/20)
Abmat Sit-up
Jump Rope Single

Level 2

30-20-10 Reps for Time of:

Kettlebell Swing (70/53)
Abmat Sit-up
Double Under

ANNOUNCEMENTS

Bring a Friend Day This Thursday!

“Bring a Friend Day” this week! This week marks the first Thursday of December (12/5), so bring a friend (or two) and come do a fun team workout!

Yolo Meals Food Service

If you weren’t able to sample the food that Yolo Meals brought to the gym on Monday and want some information about the service, please email stefan@yolomeals.com!

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.

22 thoughts on “Tuesday Workout: Pushing Weights Overhead, KBS, Sit-ups, and Double Unders”

JROB December 3, 2013 — 8:25 am

Press: 155
WOD:5:53

1. JROB December 3, 2013 — 9:01 am
  
  MRF
  Press: 50
  WOD: 11:18
  
Melinda December 3, 2013 — 8:53 am

Press: 85#
WOD: 5:38rx

1. JROB December 3, 2013 — 9:02 am
  
  Nice weight, nice time.
  
Cory December 3, 2013 — 12:29 pm

SP: 120
PP: 155
WOD: 5:57, 70# russians

andy December 3, 2013 — 1:49 pm

125,135,145
165,175,185
Isabel instead, 5:44

Joe December 3, 2013 — 5:31 pm

SP: 35, 38, 40kg
PP: 45, 48, 50kg
WOD: 5:26 w/88# russian swings

sammasone December 3, 2013 — 5:50 pm

SP: 70#
PP: 85#
WOD: 6.28 (45#kb, su’s x 3)

Lex December 3, 2013 — 6:17 pm

SP: 55, 65, 70
PP: 75, 85, 90
WOD: 4:29 (53# Russians)

Jessalyn December 3, 2013 — 6:28 pm

SP up to 34kg
PP up to 45kg
WOD 5:25 scaled to 35#KB

Simon December 3, 2013 — 6:47 pm

SP: 125#
PP: 155#
WOD: 4:37 RxL2 (American)

ope December 3, 2013 — 6:49 pm

130
165

David Hargis December 3, 2013 — 6:52 pm

4:50 Rx’d

genkane December 3, 2013 — 8:16 pm

SP: 105#
PP: 135#
WOD: 5:43 (53# American and 2x single-unders)

Brice December 4, 2013 — 7:49 am

SP: 5 sets at 95 and 105
WOD: 7:12 (plank holds and 25# KB)

Taylor December 4, 2013 — 7:51 am

SP: 65-75-85
PP: 105-115-125

WOD: 4:42 rx

anavatsyk December 4, 2013 — 10:20 am

Press: 65 70 75
PP: 75 85 90
WOD: 7:13 45# American and all the DU

Jess A. December 4, 2013 — 10:22 am

SP: 133/154/166 (fail)
PP: 154/176/198
WOD: 4:17 (185# DL instead of KB)

dhaslup2525 December 4, 2013 — 10:30 am

SP: 115#
PP: 135#
WOD 5:18 w/ 53# American

Sean Patrick McEligot December 4, 2013 — 1:52 pm

SP: 90#
PP: 100#
WOD: 7:29

Seth December 4, 2013 — 4:25 pm

SP: 111
PP: 155
WOD: 5:33 (no ab mats so reg sit ups)

Stefan December 4, 2013 — 5:13 pm

Stiff neck – rowed 5k ~23:00