Monday Workout: Thruster, Hang Power Clean, DU

STRENGTH

Push Jerk, 5 sets of 3 reps, building

WOD

Level 1

AMRAP 8:

  • Box Jump Step Down x 15
  • Dumbbell Thruster x 12
  • Db Hang Power Clean x 12

Level 2

AMRAP 8:

  • Double Under x 45
  • Thruster (95/65) x 15
  • Hang Power Clean x 15

CASH OUT

Mobilize! (i.e. 2-3 mins/side couch stretch, foam roll, etc. – hit any problem or tight areas).

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Spring Membership Survey

 

Please help us improve the gym and serve you better by filling out this survey today!

Please take a few minutes and respond to this survey!  It’s a great tool for helping us to better serve you and make the gym the best it can be – we welcome all praise and critical feedback.  We will address general responses via blog post once the survey is completed and all results are compiled, so please be as detailed as you want!  Thank you in advance!

Saturday Team WOD 031817

10AM Team WOD

In Teams of 2, Complete the Following For Time:

  • 200 Double Unders (*partner holds barbell in front rack, 135/95#)
  • 200 Abmat Sit-ups (*partner hold from pull-up rig)
  • 200 Overhead Lunges with 45/25# plate (*partner holds plank)
  • 200 Kettlebell Snatches with 53/35# kb (*partner holds bottom of squat)

Scaling Options: Scale REPS as a team if necessary (i.e. 150 total reps), and scale movements with coach guidance as necessary

*30 Minute Time Cap

Friday Workout: Open WOD 17.4 (is 16.4…)

WOD

Level 2 (Open “Rx” Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=225lbs, F=155lbs)
  • 55 Wallballs (M=20lb 10′, F=14lb 9′)
  • 55 Calorie Row
  • 55 Handstand Push-ups

Level 1 (Open “Scaled” Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=135lbs, F=95lbs)
  • 55 Wallballs (M=20lb 9′, F=10lb 9′)
  • 55 Calorie Row
  • 55 Hand Release Push-ups

CASH OUT

Mobilize! (i.e. 2-3 mins/side couch stretch, foam roll, etc. – hit any problem or tight areas)

Compare Here

David Landry was the first person to guess the workout correctly!

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Thursday Workout: Close Grip BP, Db Snatch, Burpee Box Jump, Sit-up

STRENGTH

Close Grip Bench Press, 5 sets of 3 reps @ 20X1 Tempo

*Build each set. Hands at shoulder width apart for close grip bench press – for most people this will be right near the edge of the knurling.

WOD

Level 1

21-15-9 Reps of Each For Time:

  • Alternating Dumbbell Snatch (35/20)
  • Abmat Sit-up
  • Burpee Box Step Up (18/12)

Level 2

30-20-10 Reps of Each For Time:

  • Alternating Dumbbell Snatch (50-55/35)
  • Abmat Sit-up
  • Burpee Box Jump (24/20)

EXTRA CREDIT

3-5 sets: 30 Second handstand hold (against wall or free standing – add shoulder taps to make more challenging)

OPTIONAL ACTIVE RECOVERY (FOR OPEN COMPETITORS)

2-3 Sets (at conversational pace):

  • 2 Minutes Rowing
  • 1 Minute Rest
  • 2 Minutes Bike or Jump Rope (or run if you want to brave the cold)
  • 1 Minute Rest
  • 2 Minutes No Push-up Burpee Low Box Step Up (i.e. set up box so that knee and hip are in line)
  • 1 Minute Rest

Mobilize

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Wednesday Workout: Front Squat, AMRAP

STRENGTH

Front Squat, 5 sets of 3 reps

*Start around 80% and build if possible. Rest up to 2 mins b/w sets

WOD

Level 1

AMRAP 9:

  • Row x 200m
  • Dumbbell Push Press x 10
  • Wall Ball to 9′ x 15

*Same weight for db movements

Level 2

AMRAP 9:

  • Row x 250m
  • Dumbbell Push Press (50s/35s) x 10
  • Wall Ball x 20
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Tuesday Workout: Pull-up, 3 Rounds, Class Changes Due to Potential Ice/Snow

Due to the potential ice/snow we will be getting overnight, we are CANCELING the 6AM class tomorrow (Tuesday). All other classes are ON at this point.  Thanks!

STRENGTH

Weighted Pull-up, 7 sets of 3 reps, rest 1-2 mins b/w sets

*Scale to most challenging variation – if doing negatives, do 3-5 sets of 3 reps (5 second negative, 5 second break between reps)

WOD

Level 1

3 Rounds for Time:

  • Russian Kettlebell Swing AHAP x 25
  • Push-up Hands Elevated x 15
  • V-Up x 12

Level 2

3 Rounds for Time:

  • Kettlebell Swing (53/35) x 30
  • Push-up x 20
  • Toe to Bar x 15
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Monday Workout: AMRAP 6s

WOD

Level 1

AMRAP 6:

  • Hang Power Clean (heavy as technique allows) x 5
  • Run x 200m

Rest 3 Mins

AMRAP 6:

  • Dumbbell Clean and Jerk x 5
  • Bar Burpee x 10

Rest 3 Mins

AMRAP 6:

  • Dumbbell Thruster x 5
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

AMRAP 6:

  • Power Clean (185/135) x 5
  • Run x 200m (or row x 250m)

Rest 3 Mins

AMRAP 6:

  • Clean and Jerk (155/105) x 5
  • Bar Burpee x 10

Rest 3 Mins

AMRAP 6:

  • Thruster (135/95) x 5
  • Double Under x 50

Notes: Scale weights appropriately and move at a sustainable pace (i.e. don’t go all out on any one of the AMRAPs). Use one bar.

Compare to Here (Note that last AMRAP is slightly different)

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Saturday Team WOD 031117

WOD

In Teams of 2, AMRAP 30:

  • Box Jump (24/20)
  • Wall Ball (20/14)
  • Lateral Bar Burpee
  • Deadlift (155/105)

Rep Scheme: 10 of each, 20 of each, 30 of each, 40 of each, 50… and so on

*Catch: Partners switch working every minute. I.e. P1 starts at 0:00 and works until 1:00, then P2 picks up where P1 left off and works until 2:00, and so on for the entirety of the workout.

Friday Workout: Open WOD 17.3

Workout 17.3 (See scaled options below)

Prior to 8:00, complete:

3 rounds of:

  • 6 chest-to-bar pull-ups
  • 6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

  • 7 chest-to-bar pull-ups
  • 5 squat snatches (135 / 95 lb.)

**Prior to 12:00, 3 rounds of:*

  • 8 chest-to-bar pull-ups
  • 4 squat snatches (185 / 135 lb.)

**Prior to 16:00, 3 rounds of:*

  • 9 chest-to-bar pull-ups
  • 3 squat snatches (225 / 155 lb.)

**Prior to 20:00, 3 rounds of:*

  • 10 chest-to-bar pull-ups
  • 2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of:

  • 11 chest-to-bar pull-ups
  • 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

SCALED OPTION:

  • Jumping chin-over-bar pull-ups
  • Squat snatches or power snatches with overhead squats permitted
  • Men use 45-75-95-115-135-155 lb.
  • Women use 35-55-65-75-95-105 lb.