Wednesday Workout: Front Squats, T2B, Row



OTM 12:

  • Even Minutes: Front Squat Moderate/Heavy x 5 (take from the floor)
  • Odd Minutes: Toe to Bar x 5-10

Notes: Should not have to break any sets (this isn’t a metcon), so scale reps and T2B progression appropriately


3 Sets:

Row x 500m, rest 3 minutes

Notes: Record each 500m set time


“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 soplease 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


14 thoughts on “Wednesday Workout: Front Squats, T2B, Row

  1. FS: 70# x 5, T2B x 5
    Row: 2:06, 2:08, 2:0?

  2. FS: 105#
    T2B: 8 x 2, 6 x 4
    WOD: 1:49, 1:55, 1:57

  3. Strength: FS 115-105, T2B 10-7
    WOD: row 500 1:56, 1:58, 1:53.5

  4. strength: kb clean/press/bentpress x1/arm up to 30#; 10 T2B
    recovery rowing..

  5. FS: 175#
    T2B: 10
    WOD: 1:41, 1:41, 1:40

    1. 1 minute rest between rows

  6. OTM: 7 T2B; did 1 FS, felt like my knee was exploding, and stuck to air squats after that 🙁
    WOD: 2:06, 2:07, 2:08

  7. OTM: 75# FS, 8 T2B
    WOD: 2:07, 2:08, 2:13

  8. OTM: 135#, 5 t2b
    Row: 1:31, 1:40, 1:40

  9. OTM – 85# FS, 10 t2b ( should have gone heavier )
    Only one 500 m row- 1:57

  10. 185/10

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