Back Squat | WOD 4.20.18


Bring a Friend Workout and Cookout

Been telling your friends about CrossFit Charlottesville? Bring them in tonight for FREE for a fun workout (designed for everyone), and stay to eat and drink. Workout begins at 5pm, grilling starts at 6pm. Everyone is welcome!


Back Squat

3 – 3 – 3 @32X1 tempo

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Four sets, each for time:

15 Russian Kettlebell Swings
200m Run
Rest 3 minutes between rounds

Each round should be an all out sprint. Try to go heavy on the kettlebell swings.

Post times and load to comments.

Matt King Memorial WOD

Matt King’s shoes hang above us in the gym to remind us that life is too short not to be passionate, not to love, not to try new things and not to greet every single day with as much passion as the next.

Matt tragically died eight years ago on April 19 while riding his bike on Main Street. We miss you Matt and we do this workout to celebrate your life.

Please feel free to come into the gym to workout with us, no matter who you are, during any one of our class times on our schedule.

Hero Workout “Matt King”

  • 400m Run
  • 1000m Row
  • 19 CTB Pull-ups
  • 19 Sandbag Walking Lunges
  • 19 Sandbag Front Squats
  • 19 Sandbag Back Squats
  • 19 Burpees
  • 1000m Row
  • 400m Run

Scale chest to bar pull-ups to regular pull-ups, jumping pull-ups, or ring rows as needed. Sandbag weight in pounds: something in the 50s for men, 30s for women.

Post time and Rx to comments.


Bench Press | WOD 4.18.19


Bench Press

3 sets of 5 reps @30X1 tempo

Same weight across all work sets. Try to go slightly heavier than last week.

Exposure 3 of 8

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Four rounds or 20 minutes for quality:

6/leg Goblet Reverse Lunge
100′ Single Arm Farmer’s Carry
10 Single Arm DB Push press

For each movement, take your time and move through your reps and sets for quality. Try to load each movement so that it is a challenge for the prescribed reps and distance.

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Front Squat | WOD 4.17.18


Road to the Games Ep. 18.01: Annie, Sara & Katrin—Nordic Goddesses – CrossFit

Front Squat

3 sets of 5 reps @22X1 tempo

Same weight across all work sets. Try to go slightly heavier than last week.

Exposure 3 of 8

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AMRAP in 18 minutes of:

400m Run
15 Box Jumps, 24/20″
15 Toes to Bar

Post rounds + reps and Rx to comments.

Deadlift | WOD 4.16.18

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3 sets of 5 reps @30X1 tempo

Same weight across all sets.  Try to go 5-10lbs heavier than last week.

Exposure 3 of 8

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Every minute on the minute for 15 minutes:

1) 12 Deadlift, 155/105lbs
2) 9 Hang Power Clean, 155/105lbs
3) 6 Shoulder to Overhead, 155/105lbs

Post load and Rx to comments.

Team WOD 4/14/18

In Teams of 3,


P1: 400m Run

P2 and P3: AMRAP of

40 Pull Ups

30 Box Jumps (30”/24”) 

20 Squat Clean Thrusters (115/85)

*When P1 finishes the run, P2 takes off while P1 and P3 pick up where they left off.

Overhead Squat |WOD 4.13.18

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Why we fear Friday the 13th? CNN

Overhead Squat

3 – 3 – 3

Build per set to a heavy triple for the day.

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12-9-6 reps for time of:

Power Snatch, 135/95lbs
Overhead Squat, 135/95lbs
Burpees over the bar (lateral)

Clean and Jerk | WOD 4.12.18

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The Open Is Over…Now What? Athlete Daily

Curious about Personal Training to attack weaknesses or address imbalances? Maybe an Individualized Program Design written specifically for you and your goals is what you’re looking for. Would you like a workshop dedicated to one specific skill that will give you a push in the right direction.

Let us know by emailing us: info [at]

Clean and Jerk Complex

Every 90 seconds for 8 sets:

Clean Pull + Hang Power Clean + Push Jerk

Keep this on the lighter side today, focusing on positions and speed throughout the eight sets.

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For time:

600m Run
25 Toes to Bar
50 Double Unders
400m Run
20 Toes to Bar
40 Double Unders
200m Run
15 Toes to Bar
30 Double Unders

Post time and Rx to comments.


Weekly Recovery WOD


Mobilize upper lats (video start 0:50) & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

10 OH plate circles  in each direction (clockwise and counter clockwise: 5# max weight)

10 I’s/Y’s/T’s (2.5# women, 5# men, 1 rep = 1 I, 1Y, 1T)

Glutes/hips/lower back strengthening: 3 round of

12 body wt. split squat (6/leg; back foot on bench if possible)

12 clams/side (with resistance band if possible)

FIRE sequence: 3 rounds of:

12 PVC pipe sit ups (or hold arms overhead throughout situp)

12 windmills (6/side; light to moderate KB)

10 KB around the worlds in each direction

3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings)

Hip stretch: dragon (2min per leg: do not force position; video start 0:37)

Bench Press | WOD 4.11.18

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Bench Press

3 sets of 5 reps @30X1 tempo

Same weight across all work sets. Try to go heavier than last week.

Exposure 2 of 8

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AMRAP in 10 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Rest 2 minutes

AMRAP in 3 minutes of:

Row for max calories

Compare to 2.20.18.

Post scores and Rx to comments.