Wednesday Workout: Running, Jumping, and More



Level 1


  • Run x 400m
  • Jump Rope Single x 50
  • Dumbbell Snatch Alternating x 20
  • Burpee Box Jump (step down) (24/20) x 10
  • Ring Row x 10

Level 2


  • Run x 400m
  • Double Under x 30
  • Dumbbell Snatch Alternating (55/35) x 20
  • Burpee Box Jump (step down) (24/20) x 10
  • Bar Muscle Up x 5

Notes: Sub 10x chest to bar pull-up for bar muscle up, or equivalent pull-up sub (no dip), or 5x ring muscle up if necessary for space.  Start with an intensity that you can sustain throughout most of the workout (i.e. sustainable, consistent pace).


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 Friday, Sept. 12th 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

18 Comments on “Wednesday Workout: Running, Jumping, and More

  1. 3, 50 su’s to avoid whipping myself in the rope burn, 25# dbs, 10 inverted ring rows

  2. 2 + 62, 10 pullups, DU and I seriously regressed in our relationship today. Other than that, felt good.

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