Wednesday Workout: Row, Wall Ball, Push Press, Burpees



Level 1

A. 0 – 7 Minutes

  • Row x 600m
  • Wall Ball x 20

B. 7 – 14 Minutes

3 Rounds of:

  • Dumbbell Push Press (30/15) x 10
  • Burpee x 10

C. 14 – 21

  • Row x 600m
  • Wall Ball x 20

Level 2

A.  0 – 7 Minutes

  • Row x 750m
  • Wall Ball (20/14) x 25

B.  7 – 14 Minutes

3 Rounds of:

  • Shoulder to Overhead (115/75) x 12
  • Burpee Over the Bar x 12

C.  14 – 21

  • Row x 750m
  • Wall Ball (20/14) x 25

Notes: Each 7 minute section is essentially done “for time” (and then rest for remainder), but if you are unable to finish the work within the 7 minute period you start on the next one regardless of where you are on the previous set.  For each segment, record time completed. However, if unable to complete the work within the 7 minute cap, record how much work you got done.  If splitting up into two groups, share equipment (erg, barbell, plate, etc.) as necessary!


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

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!  Please RSVP to the Event on Facebook

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!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  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!


7 thoughts on “Wednesday Workout: Row, Wall Ball, Push Press, Burpees

  1. 4:16, 5:43, 5:03 (stepped over bar for burpees, rest rx)

  2. 3:32, 4:07?, 3:40 rx

  3. 4:11, 4:24, 4:31 rx

  4. 3:35, 3:39, 3:55 rx

  5. 3:48, 4:39, 3:55


  6. 3:59 (only did 5 WBs before my knee started hurting again 🙁 )
    5:19 Rx
    5:01 (25 53# Russian KB swings)

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