Monday Workout: Shoulder Press

Strength

Shoulder Press 5-5-5-5-5 (~65% of Max)

WOD

21-15-9

  • Ring Pushups (scale reps as necessary)
  • Double Unders

Saturday Workout: Team Sandbagging

Today is a Free Day! That means you can meet our awesome athletes, try CrossFit Charlottesville and see why we kick so much ass.

WOD

In teams of 2, move the pile of sandbags from one side of the mat to the other, and then back again for time.  No sandbags must be touching the rubber mats. Scale out heavy sandbags as necessary.

forneyteachesdeadlift1

Friday Workout: Elizabeth

WOD

21-15-9 of

  • Power Cleans (135# / 95#)
  • Ring Dips

susoverheadsquat1

Thursday Workout: Pullups

Strength

3 Rounds of Strict Max Pullups.  Rest 3 minutes between rounds. Post each # of reps to comments. Scale to kipping/bands/jumping as necessary.

WOD

10 Minute AMRAP of

  • 5 Hand Stand Pushups
  • 10 Box Jumps

justinrowswithouthat

Wednesday Workout: Overhead Squats & Running

Today is a Free Day!  Come by and experience CrossFit Charlottesville without any obligation.

Strength (only members)

5-5-5-5 Overhead Squats

WOD

3 Rounds of

  • Run 400 Meters (new route around building and up hill)
  • 15 Wallballs (20# / 14#)

After: Gretchen Gymnastic Drills!

gretchenteacheshollowrock

Tuesday WOD: Shoulder Press & Met Con

Strength

5-5-5-5-5 Shoulder Press

WOD

3 Rounds of:

  • 10 Burpees
  • 20 KB Swings

marthamedballswing

Monday Workout: Deadlifts and Met-Con

Strength

Deadlift 5×3

WOD

  • 30 Thrusters (95# / 65#)
  • 40 Pullups
  • 50 Double Unders

grouprun

Anyone know what Landon is doing?

Saturday Workout: Fight Gone Bad

Today is both a Free Day and a fundraiser for the Wounded Warrior Project and Athletes for a Cure. We’re not an active affiliate in Fight Gone Bad IV, but we will do the workout in honor of the fundraiser. If you’d like to make a donation, you can visit the website for the event.

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  1. Wall-ball, 8 ft target (Reps)
  2. Deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

P.S. Happy Birthday Gretchen!  Your Special WOD is after the break: Read More

Friday Workout: Floor Press

Strength

3×5 Floor Press

WOD

3 Rounds of

  • 30 Burpees
  • 30 Air Squats
  • 30 Walking Lunges

HAPPY BIRTHDAY DAVE! You do 10 Rounds (next time you are in here).

dave

Thursday WOD: Muscle Clean, Ring Dips and Wall Balls

Strength

3×5 Muscle Clean

WOD

8 Minute AMRAP of

  • 10 Ring Dips
  • 10 Wallballs (20# / 14#)

gregmedball