Monday Workout: Back Squats and a Chipper

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STRENGTH

Back Squat, 5-5-5-3-3-3, 65% of 1RM, 60 sec rest

Notes:  De-loading this week, so weights shouldn’t feel too heavy.

WOD

Level 1

  • Burpee x 30
  • Russian Kettlebell Swing (35/20) x 30
  • Row x 30 Calories
  • Wall Ball Throw (14/8) x 30

Level 2

  • Burpee x 40
  • Kettlebell Swing (53/35) x 40
  • Row x 40 Calories
  • Wall Ball Throw (20/14) x 40

Notes: Share rowers and start staggered if necessary.

ANNOUNCEMENTS

WOD in the Park!

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

Fridays After Five, July 18

CrossFit Charlottesville is heading to the Downtown Mall again for Friday’s After Five on Friday, July 18th. Gates open at 5:30pm but feel free to come and join us anytime between 5:30-8:30pm at the nTelos Wireless Pavilion on the Downtown Mall.  RSVP to the Facebook Event if you plan to join us!

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

11 thoughts on “Monday Workout: Back Squats and a Chipper

  1. BS: 100#
    WOD: 8;40 (Lvl 1 reps, 35#kb, 14#wb)

  2. BS: 155
    WOD: 9:10 rx

  3. BS: 79
    8:50 level 1 (but lost count so might have done 40 burpees) 8#WB, 20# KB

  4. Did Cville Strength Sunday FS: 60% x5 (41kg), 70% x5 (48kg), 80% x4x2 (55kg)
    WOD: 10:10 rx (I think)

  5. BS: 115#
    WOD: 8:13 rx

  6. BS: 165
    WOD: 11:45 rx

  7. BS- 135# (still struggling with back)
    WOD- 10:04 rx

  8. BS: 185#
    WOD: 7:15 rx

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