Bench Press/Deadlift | WOD 11.10.17

crossfit charlottesville_0621_preview.jpeg

A1) Bench Press – 3 x 4; rest 1 minute

A2) Deadlift – 3 x 5; rest 1 minute

Try to go heavier than last week assuming everything was moving well, and you hit all your reps.

Exposure 7 of 8

Post load to comments.


Eight sets, each for time:

250m Row
Rest 2-3 minutes

Try to make each row a tough sprint effort, but consistent in times.

Post fastest and slowest times to comments.


Clean | WOD 11.9.17

crossfit charlottesville_0636_preview.jpeg


EMOM for 10 minutes:

Power Clean + Hang Squat Clean
Start light and build per set.

Post load to comments.


Level 2

5-4-3-2-1 Reps For Time:

Power Clean, 225/155
Bar Muscle-ups

Level 1

5-4-3-2-1 Reps For Time:

Power Clean
Chest to Bar Pull-ups

Make the load on the PC challenging. For the CTB Pull-ups scale to chin over bar or jumping CTB pull-ups.

Post time and Rx to comments.

Press | WOD 11.8.17



3 x 4

Try to go heavier than last week.

Post load to comments.


21-15-9 Reps For Time of:

Push Press, 95/65lbs
Toes to Bar
Wallball Shots, 20/14lbs

Post time and Rx to comments.

Weekly Recovery WOD


Mobilize shoulder blades (video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball

Shoulder strengthening: 3 round of:

10 internal/external rotation with band

12 face pulls (video start 3:03)

Glutes/hips/lower back strengthening: 3 round of

20s hold single leg glute bridge (each leg)

12 palof press

FIRE sequence: 3 rounds of:

12 jack knifes (level 1 in video)

30s hold/side side plank (do windmill if possible)

12 wood chops (6-10# ball or weight)

12 bird dogs

Hip stretch: crossed shins with forward fold (2min per leg: do not force position)

Snatch | WOD 11.6.17

Coach Alex is leaving us! We’ll miss him very much, but we’re excited to see this new chapter unfold. Best of luck, Alex!
Below are a few words from Alex.
Hi Members,
I’m writing to let you all know that November will be my last month training at the gym. For the past 5.5 years I’ve had the privilege to share my knowledge of functional fitness with anyone who wanted to listen. There were many days where I had a rough day at work and being able to stroll into  an evening class and teach someone a new skill or watch a PR turned my whole day around.  I’ve made lasting friendships and will sincerely miss getting to watch people improve their athletic capabilities.
If I could leave you with a few words of wisdom:
  • Push yourself every class – this cannot be understated.  If you do crossfit to maintain a certain level of athleticism, then that’s great! However, if you want to make yourself stronger, fitter, and an overall better athlete, you have to push yourself to the limit every class.  Don’t cheat reps and don’t stop moving until that clock stops.
  • Take rest days – You beat your body up everyday. It needs to heal so that you can be stronger next time.  
  • Mobilize – Alllll the time…before class…after class. While you’re watching Netflix at night! 
  • Work on your weaknesses – It’s easy to get caught up working hard on the things you are good at.  Find the movements you struggle with and make it a priority to work on a single one for a few weeks.
  • Meet new people –  Crossfit is more than just a place to sweat and burn calories. Go out of your way to meet people, cheer on other athletes, and welcome the new arrivals. 
Ok. I’ll get off my 24″ soapbox.  Hope to see you all in one of my classes this month!
Snatch EMOM
EMOM for 10 minutes:
1 Power Snatch + 1 Snatch
Start light and build if it is feeling good.
Post load to comments.
5 Rounds or 20 minutes for quality:
3 -5 Wall Walks
12 alternating Goblet Box Step-ups
15-20 second L-sit

Back Squat | WOD 11.6.17




3 × 5

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

Post load to comments.
Exposure 7 of 8


AMRAP in 12 minutes:

15 calorie Row
10 Kettlebell Swings, 32/24kg
8 Box Jumps, 30/24″

Post rounds and Rx to comments.

Partner WOD 11.4.17

AMRAP in 15 minutes:

50 Wallball Shots, 20/14#
50 Toes to Bar
50 Power Snatch, 115/75

Rest 3 minutes

In 7 minutes:

Build to a heavy Bear Complex*

*Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Back Rack Shoulder to Overhead


Post scores to comments.

Bench Press/Deadlift | WOD 11.3.17


A1) Bench Press – 3 x 6; rest 1 minute

A2) Deadlift – 3 x 5; rest 1 minute

Post load to comments.


Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

Try to be consistent with your scores across all five rounds.

Post scores to comments.

Clean | WOD 11.2.17


REMINDER: There will be no 6:45pm class tonight. Please make arrangements to come in to another class today. We apologize for any inconvenience.

Segmented Clean Grip Deadlift + High Hang Clean + Front Squat

For the segmented clean grip deadlift there will be a two second pause at three positions––2″ off the floor, knee, and mid-thigh. When performing the high hang clean, focus on aggressively pulling under the bar.

Post load to comments.


EMOM for 15 minutes:

Minute 1 – 3-5 Ring Muscle-ups
Minute 2 – 12-15 WB – 20#, 10’/14#, 9′
Minute 3 – 12 Box Jumps, 24″/20″

For the muscle-ups, sub 15-20 sec ring support or box/bench dips today.

Post Rx and reps to comments.

Weekly Recovery WOD


Mobilize upper lats (just under armpit; video start 0:50s)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

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

12 alternating 5 second eccentrics w/ ribbon (6 going to side, 6 going to front; use opposite hand to assist in raising band, slowly lower)

Glutes/hips/lower back strengthening: 3 round of

15 hip thrusts (use empty barbell if possible)

12 birddogs

FIRE sequence: 3 rounds of:

12 dead bugs (video start @ 1min)

Single-leg KB swap (5 passes on each foot)

12 pilates corkscrew

10 prone cobras

Hip stretch: pigeon position (2min per leg: do not force position)