Friday Workout: Thrusters, CTB Pull-ups, and Run/DU

“First Friday” Potluck Style BBQ and Hangout is tonight at the gym!!

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STRENGTH

A1. Thruster (95/65) 15 x 3 sets, rest 10 seconds

A2. AMRAP(-1) CTB Pull-up x 3 sets, rest 2 minutes

Notes: Scale pull-up variation so that you can get around 10+ reps each set. The (-1) means don’t go all the way to failure each set (i.e. if you’re on rep 15 and you feel like you can only get 3-4 more reps, drop off the bar at 17-18).

WOD

Level 1

3 Rounds for Time of:

  • Run x 200m
  • Jump rope x 100

Level 2

3 Rounds for Time of:

  • Run x 250m (to Coleman St intersection)
  • Double Under x 50

Cash Out

Foam Roll lower body (calves, quads, etc.)

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout is at the gym tonight!

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 events@crossfitcharlottesville.com.

 

9 thoughts on “Friday Workout: Thrusters, CTB Pull-ups, and Run/DU

  1. Strength: 65#/4 strict pu
    WOD: 9:12

  2. S: 65lbs Ts, 4 strict PUs + 8 RRs
    WOD: 9:26 w/ 10 – 15 DUs + 2-3 singles/DU/round

  3. 10 c2b each round
    6:30

  4. 55# thrusters, 4 c2b
    wod: 7:34 [

    1. 100 singles each round

  5. subbed 10 hspu’s for thrusters/ 5 c2b
    WOD- 6:59

  6. 8 c2b
    WOD: 8ish(?)

  7. strength: 45#plate OH lunges 8/leg / 10 C2B PUs
    WOD 6:07

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