Tuesday Workout: DL, CTB Pull-up, Lunge, and Row Sets

Tom's new pup, Copper!
Tom’s new pup, Copper!

WOD

Level 1

3 Sets at high effort:

  • Russian Kettlebell Swing as heavy as possible x 10
  • Ring Row x 15
  • Lunge x 20 (10/leg)
  • Row x 250m
  • Rest 3-4 minutes between sets

Level 2

3 Sets at high effort:

  • Deadlift (275/185) x 10
  • Chest to Bar Pull-up x 15
  • OH Plate Lunge (45/25) x 20 (10/leg)
  • Row x 300m
  • Rest 3-4 minutes between sets

Notes: Should be high effort, but not all out pace.  Sub 250m run for row if you want, but share rowers and equipment as necessary.  Also, see announcements below!

ANNOUNCEMENTS

Kings Dominion plus Holiday Haunt! October 26

Ready to be scared? On Sunday, October 26th we will be heading to Kings Dominion to enjoy the park’s rides by day and then enjoy the Halloween Haunt at night.  See the Facebook Event for more info and to RSVP!!

Halloween Bar Crawl on the Downtown Mall – October 31

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.

Please help us improve the gym and serve you better by filling out this survey today!

 

12 thoughts on “Tuesday Workout: DL, CTB Pull-up, Lunge, and Row Sets

  1. only 2 rounds – 3:30, 3:50rx

  2. @ CrossFit South Athens, GA
    Floor Press 5×5 @ 115#
    WOD 3 RFT (14:59)
    7 pwr snatch @ 55#
    10 burpees
    28 lunges (unweighted)
    10 burpees.
    14 pwr cleans @ 55#

  3. 4:22, 4:09, no 3rd set

    (155# DL, reg. PUs 1st set, supine RRs 2nd set)

  4. 3:46, 4:02, 4:38 (red band PU, rest rx)

  5. 3:58, 4:18, 4:08
    185#, regular pull ups

  6. 3:27, 3:26, 3:51
    225#, Split Squats with 20# DBs
    7 strict Pull Ups, 5 Strict Pull Ups, 15 RRs (1st, 2nd, 3rd Rounds) subbed for C2B

  7. 3:11, 3:22, 3:40 (245# DL)

  8. 3:48, 3:58, 3:55 @ 250

  9. 3 Rft in 16:54 (no rest periods) 120kgs and 300 m run.

    >

  10. 3:54, 4:34, 4:44 [135#, regular pull ups]

  11. 3:12, 3:27, 3:58 @ 225

  12. 125# DL 25#lunge
    3:34; 3:41; 3:42

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