Thursday Workout: Bring a Friend Day Team WOD!

It’s Bring a Friend Day!

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

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STRENGTH

Dip on Box or Rings, AMRAP(-1) x 3 Sets, 30X0 Tempo

*AMRAP(-1) means you perform as many reps as you can per set but stop before form and tempo start to break down.

WOD

In Teams of 2, AMRAP in 15 Minutes of the Following:

P1 Run x 400m (or Row x 500m)

P2 AMRAP of:

  • One Arm Dumbbell Snatch (55/35) x 5/arm
  • Push-up x 10
  • Box Jump Step Down (24/20) x 10

Once P1 Completes Run or Row, P1 and P2 switch and P1 does AMRAP above while P2 Runs 400m or Rows 500m.  Score is number of rounds and reps completed at the end of 15 minutes.

ANNOUNCEMENTS

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.

9 thoughts on “Thursday Workout: Bring a Friend Day Team WOD!

  1. 12-10-8 tempo dips
    12+2 with Sam

  2. 15 elevated box dips
    9+20

  3. Dips: 10 x 3 box dips w/ feet on a 12″ box
    WOD: 11 + 20 Rx with Aaron who did about 85% of the work, haha. First time with the 35# DB, though!

  4. 11, 10, 11
    11 + 1 with Jess A.

  5. Ring dips: 3-3-2
    WOD: 7 + 20 rx with Brice (subbed 20 25#kb swings each rd for snatches)

  6. 13 rx w/ Seth

  7. 12 + 6 reps with Kim

  8. Dips: 6 per
    WOD: 10+10

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