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
Build to challenging weight in the following complex: Power Clean + Hang Squat Clean + Front Squat
*Work from the hang position if necessary on power clean if necessary
WOD
Level 1
4 Rounds For Time:
- Jump Rope Single x 100
- Box Jump Step Down (24/20) x 10
- Hang Power Clean + Push Press x 5
- Rest 1 Minute
Record Total Time (including rest intervals). Choose challenging weight on barbell movement.
Level 2
5 Rounds For Time:
- Double Under x 50
- Box Jump Step Down (24/20) x 10
- Clean and Jerk (185/135) x 5
- Rest 1 Minute
Record Total Time (including rest intervals). Can be power clean on clean and jerk.
Complex: 205#
WOD: 15:10 (175#)
Complex: 110# (added jerks for warm-up)
Wod: 17:45 (2:12, 2:22, 2:40, 3:12, 3:18) @105#, rest rx
Did a clean complex yesterday, so did 5×5 tng push jerks today. 155×2, 185, 205, 225
Wod: 10:56
135
12:28 (round 1 @ 135, rest at 115)
Complex- 95#
WOD-14:35 @ 85#
Complex: 120#
WOD: 15:46 @ 95#s and SUs
225
14:46 rx