Thursday Workout: PC + FS at Tempo, Handstand Pushups, Power Cleans, and Rowing



3 Sets, focus on form:

  • Power Clean + Front Squat (4111 Tempo) x 5

Notes: Power Clean barbell, and then do 5 Front Squats at 4111 Tempo.  Focus on positioning and tempo, light to moderate weight.  Rest 1-2 Minutes between sets (3 total working sets).


Level 1

For Time:

Row x 750m

Then, 5 Rounds of:

  • Box Push-up x 5
  • Hang Dumbbell Power Clean (35/20) x 5

Level 2

For Time:

Row x 1000m

Then, 6 Rounds of:

  • Handstand Push-up x 5
  • Power Clean (115/85) x 5

Notes: Scale reps or variation on HSPU as needed.


Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

18 thoughts on “Thursday Workout: PC + FS at Tempo, Handstand Pushups, Power Cleans, and Rowing

  1. PC & FS @105#
    WOD: 12:06 (PC @ 75#, HSPU 2 sets of 5, 4 sets of 3 w 2 abmats)

  2. PC & FS: 105#
    WOD: 10:02 (85#)

  3. 135, 155, 175

  4. 95,115,115
    11:00 (1 abmat, 85#)

  5. FS: 55, 75, 85
    WOD: 11:04 (2 abmats)

  6. Strength: 50, 60, 60 kg
    WOD: 10:08, true push ups

  7. 135,155,175
    13:18 @135

  8. 85# on for strength
    10:46 on the WOD
    85# with two rounds of rx hspu, and two rounds of scaled with abmat, one round of mat + plate

  9. PC + FS: 55, 75, 65
    WOD: 11:38, 75# with box push ups

  10. 10:51 with negative HSPU and 70# KB swings

  11. Strength 115-115-125
    WOD 14:00? @ 105#, 1 abmat, probably 10 mins on HSPU, probably should gone to like 3 reps

  12. Strength: 95, 105, 115
    WOD: 12:01

  13. 55, 65, 75
    WOD: 10:00 two abmat HSPU

  14. 11:58 @ 65#

  15. 10:45 @85

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