Bench Press + Ring Row | WOD 6.7.18


Are you coming to the Bring a Friend Workout and Cookout?

Join us as we kick off the weekend in style on Friday, June 8th at 5pm for a Bring a Friend WOD and then stick around afterward for some food, drinks, and games.

Our Bring A Friend Day WOD will feature a fun partner workout designed for all levels.

Sign up here!

10-9-8-7-6-5-4-3-2-1 reps NOT for time of:

Bench Press
Ring Rows

Perform this workout for quality at a manageable load on the bench press.

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Four sets not for time:

10/arm Landmine Press
10 Landmine Twist
15 Weighted Sit-ups or GHD Sit-ups

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Thruster | WOD 6.6.18


Every minute on the minute for 15 minutes:

3 Thrusters

Choose a load that is challenging but sustainable across the 15 sets.

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21-15-9 reps for time of:

Thrusters, 95/65lbs

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Box Squat | WOD 6.5.18


Bring a Friend workout and potluck!

Who? All of you!
What? A fun workout for you and a friend (no CrossFit experience needed), followed by a cookout. Even if you don’t plan to workout, feel free to come hang out.
When? Friday at 5pm.
Where? Right here at the gym, of course! Sign up here.

We will get everything started right after the class is over. More details to come this week.

Box Squat

7 x 7 reps at 60% of your 1-rep max

These should be light and fast off the box. Check out this video if you are curious.

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Ten sets for max reps:

1 minute of burpees
1 minute rest

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Snatch | WOD 6.4.18



Build to a heavy double for the day.

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Two rounds for time of:

400m run
50 calorie row
20 clean and jerk, 115/75lbs

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Team WOD 6/2/18

In Teams of 2, “Follow the Leader” Style

For Time:

10 Rounds (Alternate Full Rounds)

9  Deadlifts (225/155)

9  Handstand Push Ups

10 Rounds (Alternate Full Rounds)

7 Toes to Bar

7  Box Jump Overs (24”/20”)

10 Rounds (Alternate Full Rounds)

5 Lateral Burpees

50 Double Unders

*30:00 Cap

Power Clean | WOD 6.1.18

IMG_7807.jpgBest of luck in Atlanta, Coach Aaron!

Every minute on the minute for 8 minutes:

Power Clean + Hang Power Clean

Start light and build to something heavy for the day.

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Five sets, each for time:

12/9 calorie row
12 front squats, 95/65lbs
12 pull-ups
Rest 2 minutes between sets.

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Back Squat | WOD 5.31.18


Broke Your Right Arm? Exercise Your Left. It May Help, Really. – NY Times

Back Squat

5 – 5 – 5 @22X1 tempo

Build per set to a heavy 5 keeping the tempo.

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Five rounds for time of:

250m run
20 kettlebell swings, 24/20kg
10 alternating goblet reverse lunges, 24/20kg

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Snatch | WOD 5.30.18

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Hang Power Snatch

2 reps every minute on the minute for 10 minutes

Pick a moderate load and focus on speed and perfect positions throughout the EMOM.

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Every minute on the minute for 15 minutes:

1 – 8-12 calorie row

2 – 8-10 burpee box jumps, 24/20″

3 – 30-50 double unders

For each movement, choose a rep count that allows you to move well and complete the work in about 30 seconds.



Split Stance RDL + DB Press | WOD 5.29.18

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A1) Split Stance Romanian Deadlift

3 x 6/leg @3011 tempo

A2) Single Arm DB Press

3 x 8/arm @21X1 tempo

Perform this as a superset, resting about one minute between movements.

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Five rounds not for time:

2-3 Wall Walks
6-10 Strict Toes to Bar or Hanging Leg Raise
100m Farmer’s Carry





For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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We will run heats starting at 9am today.

After the final heat, we will have the grill going so bring some delicious food to share as we celebrate Memorial Day together.