Tuesday Workout: Front Squats, Double Unders, and Half-Cindy

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WOD

EMOM for 10 Minutes:

  • Front Squat Moderate/Heavy* x 3
  • Double Under x 10

Rest ~5 Minutes (put bars away and get set up for next part)

AMRAP 10:

  • Pull-up x 5
  • Push-up x 10
  • Air Squat x 15

Notes: *For OTM work, must take FS from ground.  You can squat clean the first rep and add weight per set if you want.  Sub goblet squat if necessary. Scale double unders to singles or lateral jumps over barbell (should have at least 15-25 seconds of rest/transition time).  Scale movements appropriately on “half-Cindy”.

ANNOUNCEMENTS

Advanced Erg Clinic

On May 10 at 1:30pm, we are hosting an advanced erg clinic with Laura!  Prerequisites for the Advanced clinic include having a good understanding of your own power/splits when rowing and/or having attended the beginner clinic in the fall or on May 3, 2014. That being said, the purpose of this clinic is to REFINE your technique.  If you are unsure about whether or not you should attend the advanced clinic or cannot come to the beginner/intermediate clinic, please emailinfo@crossfitcharlottesville.com with questions!  Free for members and $20 for non-members.  Please RSVP to the Event on Facebook

CF C’ville Goes to Friday’s After Five, May 16

More details to follow, but we are planning to meet up on the downtown mall for Friday’s After Five on May 16.  Come out with your family and friends, and meet us there!

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  It is an Rx only, individual competition, but if you competed in the open you are more than ready for it, and here’s your chance to compete at home!  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

25 thoughts on “Tuesday Workout: Front Squats, Double Unders, and Half-Cindy

  1. FS: 95, 115, 2*135
    1/2 CINDY: 10 + 12 (butterfly PU work)

    1. yeah butterfly!! 🙂

  2. FS @ 65#, DUs still a work in progress but improving
    WOD: 7 + 1 rx

  3. FS – 75#
    WOD – 8+16, purple band PU

    (also, how is 20 minutes of that even possible!)

  4. FS: 85#x5, 95#x5
    WOD: 7rnds (pushups got ugly….did a few on knees during the last round)

    1. also was on the red band for pullups

  5. 85×4 90×4, 95×2
    WOD: 10+18 rx

  6. FS 6 sets @95#, 4 sets @105#
    WOD 12+2 (switched to knee pushups about halfway through in order to avoid bro pushups)

  7. FS: 95, 115, 135, 135, 155, 155, 175, 175, 185, 205 #

    WOD: 10 + 5

  8. Shirley Terrell May 6, 2014 — 2:53 pm

    FS: 105#
    WOD: 9+10

  9. FS: 105 x 5, 115 x 5
    WOD: 11 rx

  10. FS: 155 x 7, 165 x 3
    WOD: 12+12 rx

  11. FS: 85 x 3, 95 x 4, 105 x 3 (missed one set of DUs because my stupid rope broke again)
    WOD: 8 + 3 Rx (this WOD should really be called “Push-Ups and Some Other Stuff”)

    1. Just realized I got 3 push-ups on my final round, so it’s actually 8 + 8

      1. I second your renaming of [half] Cindy

  12. FS: 115 x 5, 125 x 5
    WOD: 7+1 rx

  13. 115# x 5, 135# x 5
    WOD 7+7

  14. lauren connor May 6, 2014 — 8:15 pm

    #95 and 15 DU’s

    WOD: 10 rounds

  15. 175#
    13rnds Rx

  16. 165 x5, 185 x5
    Wod: 11+27

  17. FS: 135
    WOD: 11+12

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