Friday Workout: RDL, OPT Tester

Head over to to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton



Romanian Deadlift, 5 x 5 at 3010 Tempo

*weights should be moderate on this exercise – focus on tempo and maintaining good form throughout. Rest 90 sec – 2 min b/w sets


OPT Tester

For Time:

  • 250m Row
  • 15 Kettlebell Swings (70/53)
  • 25 Burpees
  • 15 Kettlebell Swings (70/53)
  • 250m Row

Notes: Scale weight as needed on kettlebell swings, but goal should be unbroken the whole way through if possible.  Don’t hold anything back. Go for it on this one and push yourself.  Compare HERE.  We will run this in multiple heats if necessary due to number of rowers.


  1. Blue Ridge Invitational – June 11 starting at 9am
  2. Hike and Brewery Day! – June 12 – meet at the gym at 10AM.
  3. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
  4. Park WOD!  June 26, 9am at Darden Towe Park.

6 Comments on “Friday Workout: RDL, OPT Tester

  1. RDL: 55, 65, 75, 85, 95
    WOD: 5:30 (35#, burpees to 45# plates, 23 sec slower but still faster than the time I did it before that)

  2. Didn’t do DL
    WOD: 4:46 only ten seconds faster but faster

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