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.
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
- Register for the 2015 CrossFit Games Open!
- 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!
strength: 45, 55, 65, 75, 80# (3×5)
WOD: 15:49rx
SP: 105
WOD: 10:35
10:31
12:04 with ring rows, rest rx
11:29 rx
SP: 65×2, 70×2, 75 (3 reps for each)
WOD: 13:58 (70# Russian swings)
To 145. 11:16
>
13:20 w/ 55#thr, 35#kb at 9,600 feet. O-M-G!