End-of-year Party
Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.
We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville! RSVP on Facebook Here!
STRENGTH
5 sets of 5-7 Strict Handstand Push-up (add deficit if possible)
or
5 sets of 5-7 Dumbbell L-Seated Press, as heavy as possible
*If doing strict deficit, record deficit. Scale to no deficit if needed, but keep strict if possible.
WOD
Level 1
EMOM for 15 Minutes:
- 1′ – Wall Ball to 9′ x 12-15
- 2′ – Row x 8-12 Cals
- 3′ – V-Up x 10-15
Notes: 5 sets of each – on minute 1 do 12 wall balls, on minute 2 do 8-12 calorie row (should not be more than 40-45 seconds on the rower), and on minute 3 do 10-15 v-ups or some scaled toe to bar variation.
Level 2
EMOM for 15 Minutes:
- 1′ – Wall Ball (20/14) x 15
- 2′ – Row x 10-15 Cals
- 3′ – Toe to Bar x 10-15
Notes: 5 sets of each – on minute 1 do 15 wall balls, on minute 2 do 10-15 calorie row (should not be more than 40-45 seconds on the rower), and on minute 3 do 10-15 toes to bar (does not need to be unbroken, but should be no more than 2-3 sets to complete). Record wall ball reps, calories on rower, and reps on toes to bar. Choose reps that allow you to move consistently through the EMOM.
Nice Cal!
1 Ab-Mat for HSPU
15/15/10
15/15/15
3″ deficit All 15s
On Dec 12, 2016 8:35 PM, “CrossFit Charlottesville” wrote:
> Scott posted: “End-of-year Party Put December 17th on your calendars for > the End-of-year / Superlatives / Awards Party Extravaganza. This year we > will be going to Kardinal Hall from 2-5pm. We will announce the Nutrition > Challenge winners and Awards for a variety of Su” >
Did a clean complex prior to emom: every 90 seconds for 9 minutes (6 sets) – 2 “reps” of Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk. started at 155 and built to 205
EMOM: 20 wall balls, 15 cal row, 20 toes to bar (last set was only 18 t2b within the final minute, finished 20 in 1:05, was a little too ambitious there..)
15, 10, 12
15,12,10(strict t2b)