Friday Workout: Deadlift, Run, Pull-up, Burpee, Russian KBS

Reminder that tonight there is no regular 545PM session due to our Ladies Night – WOD and Wine!  If you are coming to the Ladies Night WOD, please RSVP on Facebook Here (WOD posted below!).  Also, we have Yoga this Sunday!

crossfit-charlottesville_0185

 

STRENGTH

Deadlift, 5 Reps Every 2 Minutes for 6 Sets

*Start around 60% and build to a challenging set of 5 (maintain form throughout!)

WOD

Level 1

For Time:

  • Run x 600m
  • Ring Row x 15
  • Russian Kettlebell Swing AHAP x 15
  • Burpee x 15
  • Run x 250m
  • Ring Row x 12
  • Russian Kettlebell Swing x 12
  • Burpee x 12
  • Run x 200m
  • Ring Row x 9
  • Russian Kettlebell Swing x 9
  • Burpee x 9

Level 2

For Time:

  • Run x 800m
  • Pull-up x 21
  • Russian Kettlebell Swing (70/53) x 21
  • Burpee to Target (6-8″ above reach) x 21
  • Run x 400m
  • Pull-up x 15
  • Russian Kettlebell Swing (70/53) x 15
  • Burpee to Target (6-8″ above reach) x 15
  • Run x 200m
  • Pull-up x 9
  • Russian Kettlebell Swing (70/53) x 9
  • Burpee to Target (6-8″ above reach) x 9

LADIES’ NIGHT WOD!

Complete the following in teams of 2:

  • 100 Slam Balls
  • 80 Abmat Sit-ups
  • 60 Box Jumps
  • 40 Squats (with or without slam ball)
  • 20 Dumbbell Shoulder to Overhead

*There is a 100m run at the start and in between each movement!  Partners complete the run together, otherwise only one person working at a time.

ANNOUNCEMENTS

4 Comments on “Friday Workout: Deadlift, Run, Pull-up, Burpee, Russian KBS

  1. DL – 275#
    WOD: 17:33 only rounds of 21 and 15

    So yeah, not eating or sleeping today left me feeling a little out of gas. Hank probably has something to do with that.

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