Wednesday Workout: Shoulder Press, Dumbbell Box Step Up and Overs, and More

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STRENGTH

Shoulder Press, 4-6 reps x 4 sets

WOD

Level 1

12 Minute Time Cap:

Buy-in: Burpee Box Step Up and Over (18/12) x 15

Then, AMRAP in Remaining Time of:

  • Russian Kettlebell Swing (35/20) x 10
  • Wall Ball to 9′ Target (14/8) x 10

Level 2

12 Minute Time Cap:

Buy-in: Dumbbell Burpee Box Step Up and Over (db’s: 45/30, box: 24″/20″) x 15

Then, AMRAP in Remaining Time of:

  • Kettlebell Swing (70/53) x 10
  • Wall Ball to 10′ Target (20/14) x 10

Notes: For Dumbbell Burpee Box Step Up and Over, you do a burpee with hands on the dumbbells, and then (holding db’s) step up and over box to other side.  Once you complete a set of 15, proceed to the AMRAP until time is up.

ANNOUNCEMENTS

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 “Wednesday Workout: Shoulder Press, Dumbbell Box Step Up and Overs, and More

  1. C’ville Burn
    20min Cap
    WOD 1 (3:10)
    15-10-5 (Thrusters @ 55#, Ring Rows) Rest 1 min
    WOD 2 (8:50)
    20-15-10 (Slam Balls @ 20#, Wall Balls @ 14#) Rest 1 min
    WOD 3 AMRAP in time remaining (not sure of rounds, but finished w Pushups, so probably 3)
    250m Row
    10 Box Jumps @ 20″
    10 Pushups

  2. Press: 115
    WOD: 40# DB’s on burpee step ups, 70# KB Swings = 8+14

  3. Press: 70#
    WOD: 5+12 rx

  4. SP: 65(6),70(6),75(5),85(4)
    WOD: 7+1rx

  5. SP: 45 (6), 55 (6), 65 (5), 70 (4)
    WOD: 6 + 2 (53# Russians for rd 1, 45# Russians for remainder)

  6. SP – 4 @ 55# (6)
    WOD: 7+10 53# Russian

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