Friday Workout: Shoulder Press, and 30s

If you’re looking to support a great cause this weekend, come out to the “Burpees for Brayden” hosted at CrossFit SAW in Fishersville!  See the event HERE for more info.

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STRENGTH

Shoulder Press, 2-3 x 5 sets

WOD

Level 1

For Time:

  • Row Calories x 20
  • Ring Row x 20
  • Dumbbell Thruster x 20
  • Russian Kettlebell Swing x 20
  • Burpee x 20

Level 2

For Time:

  • Row Calories x 30
  • Pull-up x 30
  • Thruster (95/65) x 30
  • Kettlebell Swing (70/53) x 30
  • Burpee to 6″ Target x 30

Notes: Scale as needed and try to move at a consistent pace throughout

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!
  2. We have a number of athletes representing CrossFit Charlottesville this weekend at the SuperFit Games East Coast Championship! Check the link HERE to see how you can support them and spectate on Sunday!

8 thoughts on “Friday Workout: Shoulder Press, and 30s

  1. strength: 45, 55, 65, 75, 80# (3×5)
    WOD: 15:49rx

  2. SP: 105
    WOD: 10:35

  3. 12:04 with ring rows, rest rx

  4. 11:29 rx

  5. SP: 65×2, 70×2, 75 (3 reps for each)
    WOD: 13:58 (70# Russian swings)

  6. 13:20 w/ 55#thr, 35#kb at 9,600 feet. O-M-G!

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