Thursday Workout: AMRAP 22



Level 1


  • Run x 400m
  • Walking Lunge x 30 (15/leg)
  • Dumbbell Push Press x 25
  • Box Jump Step Down (18/12) x 20
  • Kettlebell Deadlift x 10
  • Rope Pull x 6, or Ring Row x 12

Level 2


  • Run x 400m
  • Walking Lunge x 40 (20/leg)
  • Shoulder to Overhead (75/45) x 30
  • Box Jump Step Down (24/20) x 20
  • Deadlift (225/135) x 10
  • Rope Climb x 3 (start from standing position)

Tip: Move at a consistent, sustainable pace.


“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


11 thoughts on “Thursday Workout: AMRAP 22

  1. WOD: 2 +60
    (subsitute row for run; ring rows for rope climb)

  2. 2+7 w/ 1 rope climb. i think my body is still on vacation…

  3. WOD: 1 + 102 (C2O@ 65#, 20″ box, 145# DL, rope climbs)

  4. 2+35, RX except for skipping the last run because I couldn’t stop wheezing…damned humidity

  5. 2 + 100m (STO 75lbs, DL 135lbs, 3 rope pulls)
    I should have done Level 1.

  6. 2+ 83 rx
    (started run inside gym so added two bj’s.

  7. 3+30 rx*

    * = I can’t add and did the first two rds @ 65# for S2O. So to try and compensate I did the final rd @ 85#. Oops.

  8. 2+101 – annoying

  9. 2+80, sub 9c2b for ropes

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