Tuesday Workout: Weighted Pull-up and a 12 Min AMRAP

Reminder that we are having a foam rolling clinic with Page from Airrosti at 530pm tonight!! If you signed up, please make sure you are there on time. Feel free to join even if you forgot to sign up, too!



Weighted Pull-up, 4-6 x 4 sets, 30X0 Tempo, rest 1-2 minutes between sets

Notes: If unable to do weighted pull-up, try subbing pull-up negatives and ring rows at tempo


Level 1


  • Db Thruster x 5
  • Box Jump Step Down (18/12) x 5
  • Farmer Carry to Street (Belleview) and Back
  • Run x 200m

Level 2


  • Squat Clean Thruster (135/95) x 5
  • Box Jump Step Down (30/24) x 5
  • Farmer Carry (70/hand, 53/hand) to Street (Belleview) and Back
  • Run x 200m

Notes: For Farmer Carry, must start and end at base of steps outside the gym.  Turnaround point is our sign at the entrance of the parking lot.


Team SuperFit Richmond

We have 5 teams signed up for Team SuperFit Richmond, which is this coming Saturday (Aug 23)!  If you are available on Saturday come out and cheer on the teams representing CrossFit Charlottesville!  Check out the Event HERE for more info.

17 Comments on “Tuesday Workout: Weighted Pull-up and a 12 Min AMRAP

  1. Strength: unweighted pull up @ tempo: x2x5
    WOD: 3+10 (65# bar, 24″ box, 35# db)

  2. Superfit Richmond teams:

    Crossfit Charlottesville – Alex F. and Scott L.
    James and the Giant Peach – Melinda C. and James R.
    (Jess)^2 – Jess F. and Jess A.
    Just for Fun – Taylor S. and Lauren C.
    We Do Not Sit – Joe W. and Lex W.

    I think the Melinda and James should automatically get bonus points for team name originality/awesomeness and that Alex and Scott should hand their heads in shame for their lack of originality 😛

    Total of 140 teams (280 competitors!) are scheduled to participate, so it should be a blast! This is probably the closest Crossfit event of this size in the area, so if you want to see some crazy and amazing athletes you should definitely consider swinging by.

  3. What a struggle, my first day back from a 2 week hiatus…
    RR tempo
    WOD: 3 rounds (65#, 24″ box, FC: 45#kb)

  4. Strength: 4 strict pull-ups (2 sets), 6 ring rows (2sets)

    WOD: 3 rounds minus run in 12 min. I completed the run after time ran out.
    SCT 95lbs
    Box Jump 30″
    Farmer Carry 55lbs/arm

  5. WPU 4×4 @bodyweight at 30X0 tempo
    made it a partner WOD with Jess: 3+2 (10 squat clean thrusters @rx weights, 10 box jumps @30″, simultaneous farmer carries i scaled to 35s, and simultaneous run)

  6. PU: 4×4 @ BW w/tempo
    WOD: 3 + 10 (65# thruster, 35# carry)

    Went light in preparation for SuperFit, but those farmer carries still felt terrible. Typing right now is difficult. 🙂

  7. Did shoulder mobility instead of pull ups.

    WOD: just shy of 3 rounds, about 50m left. 95# thruster, 24″ box, 70# carry

  8. Hotel “fun” this week:

    Tuesday –
    alternating tabata push ups/plank

    Wednesday –
    leisure mile run
    double under & sit ups

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