Friday Workout: Dirty 30

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!

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Our mock meet is this Saturday in the lower strength room!  All levels are welcome. If you are planning to participate, check out the event here for more info:  December Mock Meet
It starts at 830AM and will end around 1230/1PM

WOD

Level 1

20 Reps of Each For Time:

  • Kettlebell SDLHP
  • Thruster
  • Hang Power Clean
  • Ring Row
  • Push Ups (hands elevated)
  • V-Up
  • Box Jump (18/12)
  • Walking lunges (15/side)
  • Air Squats
  • Burpees

*Use dumbbells for thruster and hang power clean if needed

Level 2

“Dirty 30” (Original Rx Version):

30 Reps of Each for Time:

  • SDLHP (75# / 55#)
  • Thruster
  • Hang Power Clean
  • Pull-ups
  • Push Ups
  • Knees to Elbows
  • Box Jumps (24/20)
  • Walking lunges
  • Squats
  • Burpees

Compare to Here (over 5 years ago!).  Can sub Toes to Bar or some scaled variation for Knees to Elbows.

Level 3

“Dirty 30” Revamped:

30 Reps of Each for Time:

  • SDLHP (95/65#)
  • Thruster
  • Hang Power Clean
  • Pull-ups
  • Handstand Push-ups
  • Toes to Bar
  • Box Jumps (24/20)
  • Front Rack Lunges
  • Front Squats
  • Burpees

Long one today. Only consider doing L3 variation if you can Rx mostly every workout in the gym. Scale appropriately!  25 Minute Time Cap.

Thursday Workout: Power Snatch, 3 Rounds

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!
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Photo cred: SuperFit Games

Our mock meet is this Saturday in the lower strength room!  All levels are welcome. If you are planning to participate, check out the event here for more info:  December Mock Meet
It starts at 830AM and will end around 1230/1PM

STRENGTH

Snatch Deadlift + Snatch Pull + Power Snatch, (1+1+1) x 5 Sets

*Focus on bar path and solid reps. If necessary, add pause to make sure you are in the correct position on the deadlift and pull (i.e. 2″ off the floor, above knee, etc.)

WOD

Level 1

3 Rounds For Time:

  • Hang Power Snatch (65/45) x 12
  • Push Press (65/45) x 12

Level 2

3 Rounds For Time:

  • Hang Power Snatch (95/65) x 15
  • Push Jerk (95/65) x 15

Wednesday Workout: Back Squat, Wall Ball, DU, Mock Meet Info

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!

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Our mock meet is this Saturday in the lower strength room!  All levels are welcome. If you are planning to participate, check out the event here for more info:  December Mock Meet
It starts at 830AM and will end around 1230/1PM

STRENGTH

Back Squat, 5-5-5-5-5

*All sets between 80-90% of 5RM from last week. If you did not squat last week or do not have a 5RM, use time today to build to a 5RM.  Rest 2-3 mins between sets or as needed.

WOD

Level 1

In 2 Minutes, for 3 Total Sets*:

  • Wall Ball to 9′ x 25
  • Max Rep Single Unders or Double Under attempts

*Rest 60 Seconds b/w sets (sets start at 0:00, 3:00, and 6:00).  If performing singles – divide final number of reps by 3 to get score.

Level 2

In 2 Minutes, for 3 Total Sets*:

  • Wall Ball (20/14) to 10′ x 30
  • Max Rep Double Unders in Remaining Time

*Rest 60 Seconds b/w sets (sets start at 0:00, 3:00, and 6:00).  Record total number of double unders.  Please be strict with your standards on the wall balls, especially if you’re considering doing the open this spring.

Tuesday Workout: HS Skill Work, Row, KBS, Box Jump

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!

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SKILL

Handstand Skill Work

Spend 5-10 Minutes on Either Skill Option Prior to WOD (options listed in order of difficulty)

  • Option A: 3 sets of 30-45 second Front Leaning Rest (on rings or paralletes)
  • Option B: 3 sets of 10-30 second Handstand Hold (belly to wall)
  • Option C: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
  • Option D: 3 Sets of max effort freestanding hs hold (if you have a 10+ second hold), or HS Walking Practice

WOD

Level 1

5 Total Sets of 40 Seconds On, 20 Seconds Off:

  • Row (Calories)
  • Russian Kettlebell Swing AHAP
  • Box Step Up (18/12)

Record the lowest number of reps you get for each movement.  Scale as needed.  Row for 40 seconds, rest 20 seconds, KBS for 40 seconds, rest 20 seconds, box jumps for 40 seconds, rest 20 seconds, then repeat for 5 total rounds.

Level 2

40 seconds on, 20 seconds off for 5 Total Rounds:

  • Row (Calories)
  • Kettlebell Swing (53/35)
  • Box Jump Step Down (24/20)

Record the lowest number of reps you get for each movement.  Scale as needed.  Row for 40 seconds, rest 20 seconds, KBS for 40 seconds, rest 20 seconds, box jumps for 40 seconds, rest 20 seconds, then repeat for 5 total rounds.

CASH OUT (on your own)

3-5 Sets: Ring Row x 10, Dumbbell Strict Press x 10

Monday Workout: Power Clean + Jerk, FS, T2B, Burpee

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!

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STRENGTH

Power Clean + Push Jerk, 1-1-1-1-1

*All singles at or above 80% (of PC 1RM)

WOD

Level 1

21-15-9 Reps of Each for Time:

  • Goblet Squat
  • V-Up
  • Burpee

Level 2

21-15-9 Reps of Each for Time:

  • Front Squat (135/95)
  • Toe to Bar
  • Burpee Over the Bar

CASH OUT (on your own)

3-5 Rounds: 10x Push-up (add small deficit if possible), 10x Russian Twist (light db, arms extended)

Friday Workout: Squat Clean, AMRAP

STRENGTH

Hang Squat Clean, 5-5-5

*Work at moderate weight, and try to do touch and go reps if possible. If necessary, drop and reset.  Rest up to 2 minutes between sets or as needed.

WOD

AMRAP 10:

  • Run x 100m or Row x 150m
  • Abmat Sit-up x 15
  • Run x 100m or Row x 150m
  • Single Arm KB or DB Jerk (53-55/35) x 20 (10/side)

*Scale KB or DB jerk weight as needed. Wear vest if running in dark.

CASH OUT

3 Rounds: Wall Sit x 30 seconds, Bodyweight Lunge x 20-30 (10-15/side)

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!

Thursday Workout: Snatch Work, Interval 3 Rounds

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#ThrowbackThursday #tbt #4thofjuly

SKILL

10 Minutes working on Power Snatch technique

*Add weight to the bar, but work light/moderate and focus on skill work

WOD

Level 1

3 Sets:

  • Row x 15 Cals
  • Hang Power Snatch x 12
  • Burpee x 9

Rest 2 Minutes b/w sets

Level 2

3 Sets:

  • Row x 21 Cals
  • Power Snatch (95/65) x 15
  • Burpee Over the Bar x 12*

Rest 2 Minutes b/w sets

*Bar facing if space allows, otherwise do lateral burpees.  Record each set time.

CASH OUT

Mobilize lats/upper back

Wednesday Workout: AMRAP 20, DL, DU, Rounds of Cindy

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WOD

Level 1

AMRAP 20:

  • 5 Deadlifts AHAP (elevate bar if necessary)
  • 50 Jump Rope Singles
  • 2 Rounds of modified “Cindy”*

*Modified Cindy = 5 ring rows, 10 hands elevated push-ups, 15 air squats

Level 2

AMRAP 20:

  • 5 Deadlifts (225/155)
  • 30 Double Unders
  • 2 Rounds of “Cindy”*

*Cindy = 5 pull-ups, 10 push-ups, 15 air squats. Rx+ 275/185 for DL

CASH OUT

Plank, 5 x 30 seconds, with weight if possible

Tuesday Workout: Back Squat, KBS/Row

It’s not too late to pre-order a full zip jacket or hoodie!  We’ll be submitting the order around midday Tuesday, so please submit your order through the form tonight or early tomorrow – email Scott if you have questions. For pre-order instructions, visit the page here: PREORDER

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STRENGTH

Work up to a 5RM Back Squat

*Should take no more than 5-7 sets to get to a heavy set of 5 for the day.

WOD

Level 1

For Time:

  • Russian Kettlebell Swing AHAP x 25
  • Row x 500m
  • Russian Kettlebell Swing x 25

Level 2

For Time:

  • Kettlebell Swing (70/53) x 25
  • Row x 500m
  • Kettlebell Swing (70/53) x 25

CASH OUT

Couch Stretch, 2-3 minutes/side

Monday Workout: PC, Toe To Bar, Wall Ball, Gym Work

Today is the last day to place your hoodie or jacket pre-order! We will not be ordering extras. For pre-order instructions, visit the page here: PREORDER

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WOD

Level 1

AMRAP 15:

  • Hang Power Clean (sub dumbbells if necessary) x 5
  • V-Up x 10
  • Wall Ball to 9′ x 15

Level 2

AMRAP 15:

  • Power Clean (155/105) x 5
  • Toe to Bar x 10
  • Wall Ball (20/14) x 15

CASH OUT

3-5 Rounds: 10x Push-up OR 5x Strict Handstand Push-up to deficit (choose deficit), 10x Russian twist with light dumbbell (arms extended, 5 controlled reps each side)