Team WOD 2/10/18

In Teams of 2,


100 Wall Balls (20/14)
*Partner holds handstand.

100 DB Snatches (50/35)
*Partner hangs from pull up bar.

100 Box Jumps (24”/20”)
*Partner holds squat with DB.

100 Cal Row
*Partner holds plank.

Power Clean | WOD 2.9.18


Touch and Go Power Clean

Take 15 minutes and build to a heavy set of 5 touch and go reps.

If you are newer to the lift, perform these reps from the hang and/or set up each rep from a dead stop.

Post load to comments.


Three rounds, each for time:

400m Run
15 DB Thrusters, 50/35lbs

Rest/walk 3 minutes between sets.

Try to be consistent with your times across all three sets.

Post time and Rx to comments.

Ring Muscle-Up | WOD 2.8.18

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Ring Muscle-Up Practice

Level 2
Practice high ring kip swings, transitions (with or without a band), strict dips, and strict false grip pull-ups

Level 1
Practice ring supports, low ring banded transitions, strict pull-ups, strict ring or bar dips.

Regardless of your ability level, use this time to practice pieces of the movement in a non-fatigued based setting to build some strength, perfect the movement, gain confidence, and, ultimately, virtuosity of the movement itself.

Post to comments.


Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500/400m
30 Kettlebell Swings, 32/24 kg
15 Handstand Push-Ups

Scale ROM up to two abmats on the HSPU, or perform box piked HSPU.

Post time and Rx to comments.

Snatch | WOD 2.7.18

Touch and Go Power Snatch

Take 15 minutes and build to a heavy set of 5 touch and go reps.

If you are newer to the lift, perform these reps from the hang and/or set up each rep from a dead stop.

Post load to comments.


21-15-9 reps for time of:

Deadlift, 225/155
Bar Facing Burpees

Post time and Rx to comments.

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The Open is just 15 days away!

Are you excited? Nervous? Curious? Petrified? All of the above? So are the rest of us.

Is there a skill or movement that is holding you back –– double unders, muscle-ups, chest to bar pull-ups, toes to bar, etc.? You might consider booking a private session with a coach to address just that.

Private sessions are individualized training sessions designed to address your specific needs. Your coach will work with you to assess those needs and help you establish movement competency while building a base of strength and conditioning. These sessions are for all levels, whether you are new to fitness or an experienced athlete. This is a great option for anyone who has specific concerns or wants to tailor their training to reach a particular goal. We also offer semi-private and small-group training.

Still have questions, email mcdowell [at]

Weekly Recovery WOD


Mobilize upper lats (video start 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 5s eccentrics w/ ribbon (6 going to side, 6 going to front; video start 2min)

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 (10 passes on each foot)

12 pilates corkscrew

10 prone cobras

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

Push Jerk | WOD 2.6.18

Push Jerk

5 – 5 – 5

Focus on cycling the barbell here and perform these reps as touch and go.

Post load to comments.


At the 0:00 mark:

Row 3 minutes for Max Calories

Rest until the clock hits 7:00, then…

AMRAP in 7 minutes of:

5 strict Pull-ups
10 Push-ups

Post calories rowed and rounds + reps to comments.


Have you signed up for the CFC Winter Wellness Challenge yet?

There’s still time. Email natalie [at] to get signed up!

Who? You!
What? A challenge that will focus on good nutritional and recovery practices.
When? For the next 8 weeks.
Where? Right where you are.
Why? To feel better. To perform better. To look better.

Back Squat | WOD 2.5.18


Back Squat

3 x 8

Three sets of eight repetitions at the same weight. Try to go heavier than the 10’s from last week.

Post load to comments.


Three rounds for time of:

100 Double-Unders
10 Hang Squat Cleans, 155/105 lbs
10 Alternating Front-Racked Reverse Lunges, 155/105 lbs

Scale the DU to half and count makes + attempts; or scale to 200 single unders. Scale the load on the barbell to an appropriate weight for the lunges.

Post time and Rx to comments.

Partner WOD 2.3.18

Coach Hannah cruising through a set of axle bar thrusters at last weekend’s Superfit Games.


Join us tomorrow at 12:30pm for an meeting about the upcoming Winter Wellness Challenge. We’ll discuss the upcoming challenge and answer any questions you might have.

 Workout of the Day

In teams of two, one partner working at a time:

A. AMRAP in 7 minutes:

20 Toes to Bar
20 Pistols

Rest 3 minutes

B. AMRAP in 7 minutes:

20 Chest to Bar Pull-ups
20 Box Jumps, 24/20″

Rest 3 minutes

C. AMRAP in 7 minutes:

20 DB Thrusters, 50/35lbs
20 Burpees over the DB

Snatch | WOD 2.2.18



Hang Power Snatch + 2 Overhead Squat

Take 15 minutes and build to something heavy for the complex.

Exposure 4 of 8

Post load to comments.


Three rounds for time of:

20 Kettlebell Swings, 24/16kg
10 Goblet Reverse Lunges (total, alternating)
10 Box Jumps, 24/20″

Post time and Rx to comments.


Handstand Push-Up | WOD 2.1.18


January is over! Impossible to believe, I know, but that means you are one month into those New Years resolutions. Do you have nutritional, fitness, or lifestyle goals that have gotten a little off track? So do we. It happens.

What better way to get back on track than to join our 2018 Winter Wellness Challenge? This challenge will include healthy nutrition, sleep, and recovery habits. We will officially kick things off Monday, February 5 (so you can still go to that Super Bowl potluck––just don’t go too crazy). We will have an Info Session and Q&A on Sunday, February 4 at 12:30pm (right after Open Gym) to kick things off. This will be an informal, non mandatory meeting for anyone interested. There we will further outline the challenge and answer any questions you might have.

Stay tuned for more details in the coming days.

Handstand Push-Up

Level 2
EMOM for 8 minutes:

2-6 Strict Handstand Push-Ups

Pick a rep range you can maintain throughout the entire 8 minutes, keeping in mind total volume. Scale ROM up to two Abmats. If six reps is no problem, consider adding a deficit.

Level 1
EMOM for 8 minutes:

Odd: 20-30 second Handstand Hold
Even: 6 DB Press

Post reps or load to comments.


AMRAP in 14 minutes of:

50 Double Unders
40 Calorie Row
30 DB Power Snatch, 50/35lbs
20 Push-ups

Post rounds and Rx to comments.