Please head to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”! Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class). Thanks!
TEST
1 attempt at a max set of Strict Pull-ups
*Must achieve full lock-out (extension) at bottom, and reach chin over bar at the top. Compare to here
WOD
Level 1
AMRAP 12:
- Hang Power Clean (75/35) x 10
- Push-up Hands Elevated x 15
- Lunge x 20 (10/side)
- Run x 400m
Level 2
AMRAP 15:
- Power Clean (135/95) x 10
- Push-up x 15
- Lunge x 20 (10/side)
- Run x 400m
CASH OUT
Pick a lower-body mobilization with a band – spend a couple of minutes on each side
ANNOUNCEMENTS
- This Friday (May 20)! Our second Ladies night – WOD and Wine! RSVP Here (open to anyone)
- Hike and Brewery Day – RSVP Here
Pu: 7 (2 rep increase!!)
Wod: 2+300m
PU: 8 (up by 2)
WOD: 3+23 @ 115
PU- 9 up by 1
WOD- 3 + 45 @ 85# – row instead of run
PU: 5 (same number of reps, but 8# heavier, so I’d call that a win)
WOD: 2 + 74m (85# PC, 400m row)
PU: 10 (+3 from test)
WOD: 3 @125#
15 (+3)
3+125m
Pull-ups: 3!! 2 more then last time!
Wod: 2+200m run RX
21 (5 more than before)
4+2 rx
9 (+4 from initial test)
3 + 45 @ 75#
17 (+4)
3 + 35
25 pull ups. +3. First PR in quite some time!
4+6 On May 15, 2016 8:31 PM, “CrossFit Charlottesville” wrote:
> Scott posted: ” Please head to http://www.c-ville.com/nominate/ to > nominate CF Charottesville for “Best Niche Gym”! Also in the running: > Scott Linton (best personal trainer), and C’ville Burn (best fitness > class). Thanks! TEST 1 attempt at a max set of Strict Pull-” >
12 PU. 3+45