Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pm at Crossfit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes. See the side-bar on this page for the link as well.
STRENGTH/SKILL
Deficit Handstand Push-ups, AMRAP(-1) x 3 sets
Notes: Strict or kipping – set up deficit as low as you want and record depth along with reps. Sub HSPU negatives, regular HSPU, or attempt banded HSPU or some other sub if possible. AMRAP(-1) means do as many reps as you can do each set, but stay about 1 rep shy of hitting failure.
WOD
Level 1
AMRAP 12:
- DB Push Press (30/20# per hand) x 8
- DB Lunge x 8 (4/leg)
- Run x 200m
Level 2
AMRAP 14:
- Shoulder to Overhead (115/85) x 10
- Barbell Lunge (115/85) x 10 (5/leg)
- Run x 200m
Notes: Can have barbell in front rack or on back for lunges
ANNOUNCEMENTS
“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!
The “First Friday” Potluck of October 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!
skill: HSPU negatives w/ 2 abmats
WOD: 4+6rx
HSPU: 9 – ish
WOD: 5+11 @ 95
3×3 on parralets
6+2
>
5+10 (13 ish mins due to plate issues)
3 x 5 parralets with abmat
HSPU: 5, 4, 3 strict w/ 1 abmat (also, figured out that I can do at least 1 strict HSPU w/ no abmats, woot)
WOD: 5 + 20 @ 75#
hspu: kipping with 1 ab mat (15-20 total)
wod: 6 rounds rx
hspu: 4, 4, 2 [kipping with 1 ab mat]
wod: 3+7 [75# on rounds 1 and 2, 55# on round 3]
HSPU negatives, 3 sets of 6 w/ 1 ab mat
WOD: 4 + 100 m, 65#
7 rx
HSPU work
WOD: 5 + 10 rx
5+20