Tuesday Workout: BS, CGBP, AMRAP

Registration for UPLIFT is open!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE or click on the picture above for information on how to register.

STRENGTH

A.  Back Squat, 3-5 reps x 5 sets at 30X0 Tempo

B.  Close Grip Bench Press, 3-5 reps x 5 sets at 30X0 Tempo

*Work through all sets of squats first, and then work through bench press. Build in weight each set as you’re able to.

WOD

On a clock set for 10 total minutes:

  • 2 minutes of Double Unders
  • 2 minutes of Wall Balls
  • 3 minutes of Double Unders
  • 3 minutes of Wall Balls

Notes: Record total DU reps and total Wall Ball reps.  Scale DU to single unders, but divide total rep count by 3 to get final score.  

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

Monday Workout: “MLG” Memorial WOD

“MLG – Make Life Great” Memorial WOD

4 Rounds For Time of:

  • 400m Run
  • 9 Deadlifts (heavy as possible)
  • 18 Box Jump Step Down (30/24)
  • 13 Burpees

Then, 2013m Row Cash Out

From Kate Lavie:

“Mary Lacy Gilbride passed away on September 18, 2013. Her birthday was this past Thursday– April 20th. She was a very close friend of mine and an incredible athlete and Crossfit competitor.

We do this workout to remember how thoughtful, driven, kind-hearted, and genuine Mary Lacy was. She ultimately lost a hard-fought battle with depression and took her own life, and we work hard today to remember her and to remind ourselves that we don’t know what anyone else is struggling with- so it is our responsibility to be compassionate and kind to others no matter what. I think about Mary Lacy every day and am grateful to you all for celebrating her life with me today.
Thank you all so much for doing this workout with me- losing a friend is incredibly difficult, but being able to work hard in her memory with such a wonderful community makes a difficult anniversary a little bit easier to deal with.”

Friday Workout: CGBP, Row, Burpee, Wall Ball

STRENGTH

Close Grip Bench Press, 4-6 reps x 5 sets, 30X0 Tempo

*We are continuing the tempo work, and this week the reps go down slightly and the sets increase. The goal is to keep pushing the weights week-by-week, but maintain the tempo and build strength through increased time under tension.

WOD

Level 1

AMRAP 20:

  • Row x 100m*
  • Burpee x 10
  • Wall Ball to 9′ (12/8) x 15
  • Rest 30 Seconds

Level 2

AMRAP 20:

  • Row x 100m*
  • Burpee x 10
  • Wall Ball (20/14) x 15
  • Rest 30 Seconds

*Every time you start a new round in the AMRAP, add 100m to the row. I.e. round 2 goes 200m row, 10 burpees, 15 wall balls, and so on.  Rest 30 seconds after each round.

Only sub running if there aren’t enough rowers.

Compare Here

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Yoga at the gym, Sunday at 1230PM (April 23)
  3. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

Thursday Workout: Every 2 Minutes for 10 Sets

WOD

Every 2 Minutes for 10 Total Sets:

  • Deadlift x 5
  • Hang Power Clean x 4
  • Shoulder to Overhead x 3
  • Front Rack Lunge x 2
  • Squat Clean Thruster x 1

Notes: Must be UNBROKEN each set.

Rx: 135/95.  Move up in weight if you are able to.

Scaling Notes: If necessary, move straight from front rack lunge into a regular thruster, or use a barbell for part of the complex and dumbbells when necessary (does not need to be unbroken in this case).

EXTRA WORK (OPTIONAL)

5 Sets: 5x Dumbbell Strict Press right into 10x Dumbbell Push Press

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Yoga at the gym, Sunday at 1230PM (April 23)
  3. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

Wednesday Workout: Matt King Memorial WOD

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

Matt tragically died seven 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”

  • Run 400 m
  • Row 1000 m
  • Chest-to-Bar Pull-up x 19
  • Sandbag Walking Lunge x 19
  • Sandbag Front Squat x 19
  • Sandbag Back Squat x 19
  • Burpee x 19
  • Row 1000 m
  • Run 400 m

Notes: 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.

Tuesday Workout: Overhead Squat, T2B, DU

REMINDER ABOUT OUR FOOT/ANKLE WORKSHOP WITH AIRROSTI DURING THE 445/545PM CLASSES TONIGHT!  IF YOU ARE PLANNING TO ATTEND THESE CLASSES, MAKE SURE TO SIGN UP IN ADVANCE AND COMPLETE THE REGISTRATION FORM HERE:  REGISTRATION

WOD

Level 1

AMRAP 12:

  • Front Squat (95/65) x 3
  • V-Up x 3
  • Jump Rope Single x 50
  • Front Squat x 6
  • V-Up x 6
  • Jump Rope Single x 50
  • FS x 9
  • V-Up x 9
  • SU x 50
  • and so on….

Level 2

AMRAP 12:

  • Overhead Squat (95/65) x 3
  • Toe to Bar x 3
  • Double Under x 30
  • Overhead Squat x 6
  • Toe to Bar x 6
  • Double Under x 30
  • OHS x 9
  • T2B x 9
  • DU x 30
  • and so on….

*Record full round completed plus additional reps (for example: round of 15 plus 9 ohs)

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Yoga at the gym, Sunday at 1230PM (April 23)
  3. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

 

Monday Workout: Squats, 5 Rounds

REMINDER: If you are planning to attend the 445 or 545PM class on Tuesday, please register in advance as the first part of the class will involve a workshop with Airrosti covering the foot/ankle. Click on the picture below to register:

STRENGTH

Back Squat, 4-6 reps x 5 sets, 30X0 Tempo

*We are continuing the tempo squat work, and this week the reps go down slightly and the sets increase. The goal is to keep pushing the weights week-by-week, but maintain the tempo and build strength through increased time under tension.

WOD

Level 1

4 Rounds for Time of:

  • Hang Power Clean x 10
  • Burpee x 10

Level 2

5 Rounds for Time of:

  • Power Clean (135/95) x 10
  • Lateral Burpee Over the Bar x 10

Compare here

EXTRA WORK (OPTIONAL)

3-5 Sets: 10-15x Push-ups, 30 second wall sit

Upcoming Events!

      1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
      2. Yoga at the gym, Sunday at 1230PM (April 23)

 

Saturday Team WOD 041517

SATURDAY TEAM WOD

In teams of 2, complete the following for time:

  • Squat Snatch (135/95) x 10
  • Box Jump (30″/24″) x 20
  • Hang Power Clean (135/95) x 30
  • Handstand Push-up x 40
  • 4 x 400m Relay (each person runs twice)
  • Kettlebell Swing (70/53) x 40
  • Lateral Bar Burpee x 30
  • Chest to Bar Pull-up x 20
  • Thruster (135/95) x 10

*30 Minute Cap

Friday Workout: 32 Hokies Memorial Workout

Sunday marks the 10th anniversary of the shooting massacre at Virginia Tech.  On April 16, 2007, Seung-Hui Cho took the lives of 32 innocent people, and injured 17 others in the largest peacetime lone gunman shooting spree in US history.

We’ll be doing “32 Hokies” on Friday with CrossFit Blacksburg and other participating affiliates in memory of those killed and injured.

32 Hokies

7 Rounds for time:

  • 4 Squat clean & Jerks (135/95)
  • 16 Deadlifts (135/95)
  • 32 Double unders

Compare here

Upcoming Events!

  1. Fridays After Five on April 14!  See the Event HERE
  2. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register

Thursday Workout: Overhead Squat, AMRAP

STRENGTH

Overhead Squat, 3 sets of 5 reps at 4111 Tempo

*4 seconds down, 1 second hold at bottom, come up in 1 second, take a second before going into the next rep. Build in weight each set as you’re able.

WOD

Level 1

AMRAP 9:

  • V-Up x 5
  • Hang Dumbbell Snatch x 20 (10/side)
  • V-Up x 5
  • Wall Ball to 9′ (14/8) x 15

Level 2

AMRAP 9:

  • Toe to Bar x 5
  • Alternating Dumbbell Snatch (55/35) x 20 (10/side)
  • Toe to Bar x 5
  • Wall Ball (20/14) x 15

EXTRA WORK (OPTIONAL)

3 Sets:  6-8 reps Bent Over Row, Max rep Strict Pull-ups

Upcoming Events!

  1. Fridays After Five on April 14!  See the Event HERE