Friday Workout: Clean and Jerks, Pullups, Double Unders, and Rowing intervals

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WOD

Level 1

3 Sets for Load and Working Time:

Dumbbell Hang Clean and Push Press x 3
Ring Row x 10
Jump Rope Single x 30
Row x 20 Cal
Rest 2 Minutes

Level 2

5 Sets for Load and Working Time:

Clean and Jerk* x 3
Pull-up x 10
Double Under x 15
Row x 20 Cal
Rest 2 Minutes

Notes: *L2 recommended starting point – start around 135/95 and add weight each set if possible (start at moderate weight). Record weight on ground to overhead and total working time.

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. Anyone can participate in this workout! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.

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!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website. The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT. Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

13 thoughts on “Friday Workout: Clean and Jerks, Pullups, Double Unders, and Rowing intervals”

Taylor July 25, 2014 — 6:13 am

12:30 total working time @ 115×3, 125×3

1. Taylor July 25, 2014 — 6:25 am
  
  oops, just 2 @ 125#
  
Melinda July 25, 2014 — 7:51 am

Did 3 jerks off the rack (still testing my back) 2 @ 75#, 2 @ 85@, 1 @ 95# and 5 strict PU/set. rest rx.
2:32, 2:20, 2:24, 2:54, 2:56 = 13:06

JROB July 25, 2014 — 9:32 am

13:41:
1rd: 115
2rd & 3rd: 125
4th & 5th: 135 (forgot to change weight on the last set)

Bri July 25, 2014 — 11:00 am

Level 1: 11:25 (55#)

Derek July 25, 2014 — 1:21 pm

CJ 95
Time 15:37

Al July 25, 2014 — 3:51 pm

Time: 11:13 (3 rounds) C&J @ 85#,10 kipping PU/rd, 50 SU/rd

ope July 25, 2014 — 4:43 pm

9:51 @ 135#

andy July 25, 2014 — 6:43 pm

10 something at 155,165,175×3

Martha July 25, 2014 — 10:02 pm

14:10 @ 75# (taking time with the C&J due to back)

Joe July 25, 2014 — 11:20 pm

12:20 @135# (cleans only, no jerks)

1. Elizabeth July 26, 2014 — 4:35 pm
  
  nice!!!
  
Alex July 26, 2014 — 11:25 am

1:42/1:42/1:43/1:44/1:41 = 8:32 @ 155#