Thursday Workout: Partner WOD, Mobility Wk

Main Announcements

1. Ladies Night – WOD and Wine!  See Here for Details!  *Please note* that we are hosting this at the gym on March 25 at 5:45PM, and the regular CF Class at 5:45PM will be canceled.

2. You can win a FREE month of membership just by posting cool stuff to social media (click here for details) and tagging CrossFit Charlottesville and putting hashtags #thisiscrossfitcville #crossfitcharlottesville

3. Survey Time: Please click here to fill out our survey!  It will help us serve you better and continue to make improvements in the gym.  Thanks in advance!

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WOD

Level 1

8 Total Rounds with a Partner, “Relay” Style:

  • Run x 100m
  • Dumbbell Push Press x 8
  • V-Up or Abmat Sit-up x 12

Level 2

10 Total Rounds with a Partner, “Relay” Style:

  • Run x 100m
  • Shoulder to Overhead (135/95) x 8
  • Toe to Bar x 12

*Partner 1 completes a full round, and then Partner 2 starts second round (P1 rests while P2 is working through round, and vice versa). Alternate rounds until both partners have completed 5 rounds.  Sub 150m Row for run if necessary.

CASH OUT

  1. Accumulate 5 Minutes in bottom of squat hold – use plate under heel for assistance or hold onto to something for support if necessary to get into proper position
  2. Spend time foam rolling any tight areas

ANNOUNCEMENTS

  1. March Social Media Madness is ON!  Check the post here for details.  Also, if you are posting to Instagram but have a closed account, please let Scott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!

One Comment on “Thursday Workout: Partner WOD, Mobility Wk

  1. With Lex on Saturday:
    14:46
    Lex: 75#, 1 set of T2B follow by V-Ups
    Joe: 105#, 20# V-Ups

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