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

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

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 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

  1. Press: 155
    WOD:5:53

    1. MRF
      Press: 50
      WOD: 11:18

  2. Press: 85#
    WOD: 5:38rx

    1. Nice weight, nice time.

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

  4. 125,135,145
    165,175,185
    Isabel instead, 5:44

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

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

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

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

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

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

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

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

    WOD: 4:42 rx

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

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

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

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

  17. Stiff neck – rowed 5k ~23:00

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