STRENGTH
Overhead Squat, 5-5-5 at 31X1 Tempo
WOD
Level 1
AMRAP 8:
- Wall Ball (14/8) x 20
- Box Jump Step Down (18/12) x 15
- Jump Rope Single x 60
Level 2
AMRAP 8:
- Wall Ball (20/14) x 20
- Box Jump Step Down (24/20) x 15
- Double Under x 30
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!
OHS: 55#
WOD: 2+29
my legs didn’t make it to the box this morning 🙂
OHS: 95
WOD: 3+10
@ CrossFit South; Athens,GA
WOD 1 EMOTM (20 min)
ODD: MUs 3-5 (worked on progressions and dips)
EVEN: Pwr Clean + Hang Clean + jerk (85#)
WOD 2 AFAFP (15 min cap)
200m run
10 wall balls (14#)
10 kbs (35#)
10 pistols (to 16″ box)
400m run
20 wb
20 kbs
20 pistols
600m run
30 wb
30 kbs
30pistols
Timed out after completing 20 of 30 kbps
Working hard not to embarrass myself and to represent C’ville well. So far so good.
OHS: 75#
WOD: 3+21
OHS @ 105
WOD: 3+10
155#
4 + 4
55, 55, 65
2 + 38 [10# wall ball]
Shoulder Press instead of OHS: 55# @ 31X1 tempo
WOD: 3 + 15 Rx
3+25
3×5 Shoulder Press @35kg
WOD: 3+22
subbed 10 weighted step ups with 12# DBs (20″ right leg, 10″ left leg) for box jumps
OHS up to 105#
3+14
kinda…
3 rounds – 8:50ish
20 wall balls
15 box jump
30 double unders
15 abmat sit ups