Wednesday Workout: OH Squat and an AMRAP



Overhead Squat, 5-5-5 at 31X1 Tempo


Level 1


  • Wall Ball (14/8) x 20
  • Box Jump Step Down (18/12) x 15
  • Jump Rope Single x 60

Level 2


  • Wall Ball (20/14) x 20
  • Box Jump Step Down (24/20) x 15
  • Double Under x 30


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 Comments on “Wednesday Workout: OH Squat and an AMRAP

  1. OHS: 55#
    WOD: 2+29
    my legs didn’t make it to the box this morning 🙂

  2. @ 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
    Timed out after completing 20 of 30 kbps

    Working hard not to embarrass myself and to represent C’ville well. So far so good.

  3. 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

  4. kinda…

    3 rounds – 8:50ish
    20 wall balls
    15 box jump
    30 double unders
    15 abmat sit ups

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