Tuesday Workout: Push Press, HSPU, Slam Ball, KBS



Push Press, 3-3-3-3-3, 5-10# heavier than last time (8/18), rest 1 minute – same weight across all sets


Level 1

3 Rounds for Time of:

  • Push-up x 15
  • Slam Ball (20/15) x 20
  • Russian Kettlebell Swing x 25

Level 2

3 Rounds for Time of:

  • Handstand Push-up* x 10
  • Slam Ball (30/20) x 20
  • Kettlebell Swing (70/53) x 25

Notes: For HSPU on L2 – use 2x 45# plates with 1 abmat in between for Rx.


“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Sept 5!

The “First Friday” Potluck of September is this Friday, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Fridays After Five, September 12

CrossFit Charlottesville is heading to the Downtown Mall again for Friday’s After Five on Friday on September 12. 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!

CF Charlottesville Goes Tubing

The gym will be heading out for a fun day of tubing on Sunday, September 14th. It will be $24 per person, which includes your tube, and an $8 cooler tube rental fee (multiple people can go in on one tube cooler). Their weekends do fill up fast so please let us know by Monday, Sept. 8th if you would like to participate. If we get 25+ people there will be a group discount.  For more event information check out the Facebook event and if you have any questions email events@crossfitcharlottesville.com.


12 thoughts on “Tuesday Workout: Push Press, HSPU, Slam Ball, KBS

  1. PP: 95#
    WOD: 6:35

  2. PP: 52k
    WOD: 9:42 KB russians @53 (hand tear\hand care)

  3. PP: 100#
    WOD: 9:44 (2 abmat HSPUs 6,4,2/ 25# wb/ 45# kbps)

  4. PP: 145
    WOD: 10:19 (PU, SB 25lbs, KB 55lbs)

  5. 115#
    9:23 (1 abmat, 15# slamball – no 20# left, 53# Americans)

  6. PP: 75#
    WOD: 9:56
    2 ab mats [1st set 10 HSPU, 2nd & 3rd set 5 HSPU, 5 PU] 35# KB

  7. PP: 80
    WOD: 8:40 (53# Russians)

  8. WOD: 8:44 (15 regular Push Ups, 30# slam ball, 70# Russians)

  9. PP: 133
    WOD: 12:21. Wobbily after this one!

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