STRENGTH
Back Squat, 3-3-3-2-2
Notes: Goal is to work up to a heavy double (~85%), NOT a 2RM. If you are participating in C’ville Strength tomorrow (Tuesday), keep back squats lighter today.
WOD
Level 1
In 8 Minutes:
“Buy-in” of 3 minutes max jump rope singles or double under attempts, then AMRAP in 5 minutes of:
- Dumbbell push press (35/20) x 7
- Burpee x 7
- V-Up x 7
Level 2
In 8 Minutes:
“Buy-in” of 150 double unders, then AMRAP in remaining time of:
- Shoulder to Overhead (135/95) x 7
- Burpee x 7
- Toe to Bar x 7
Notes: *Record score for AMRAP. If doing L1, also record number of singles or double under attempts in 3 minutes.
ANNOUNCEMENTS
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!
235
4+1
>
Cville Burn
WOD: 6 rounds
15min AMRAP
15 box jumps – 20″
15 KBS – 35lbs
15 ab mat sit-ups
15 lunges w/plate – 25lbs
5+10 rx
250#
4 + 4
204#
4+5rx
No back squat. Did 3 sets of max rep strict pull-ups instead: 7, 6, 5
WOD: 4 + 1 (75#)
Still no weighted squats, so I did a mile with the weight vest (30#? 40#?) in about 8:40-9:00 (not sure since I was using the regular wall clock and not the timer)
WOD: 150 DUs, 3+4 @95#, 25# V-Ups
Not a good DU day, to be sure 😛
C’ville Burn
WOD 5 rounds + 15 box jumps
Box jumps @ 20″
kbs @ 35#
Lunges @ 10#
4+5
231 BS
3+8
BS: 135# 3×3, 145# 2×2
WOD: 2