3 Rounds for Time of:
20 box jumps (24″ men/18″ women)
25 hand stand push ups
50 double unders
Free WOD: As Many Rounds as You Can Do in 10 Minutes of:
20 Jump Ropes
Bekah does the lunge workout!
Deadlift (189# Men/123# Women)
Hand Stand Push Ups
Squat Cleans (84#/57#)
Free WOD: 3 Rounds of Rowing 250 Meters and 10 Burpees
Thrusters (135# Men and 80# Women)
15-12-9 Box Jumps and Pushups
Row 250 Meters
21 Clean and Jerk (80# Men/45# Women)
21 Box Jumps (24″ Men/18″ Women)
Row 500 Meters
15 Clean and Jerk
15 Box Jumps
Row 750 Meters
9 Clean and Jerk
9 Box Jumps
WOD: Maximum Front Squat, 5×5. Post top set of 5 to comments.
Dawn takes part in our inaugural workout.
CrossFit Charlottesville, a lighter, more skilled team won a tug of war competition earlier this year thanks to coaching from Jon Forney, one of our trainers. This picture also made it to the front page of CrossFit.com.
WOD: Do 800 meter run, 50 C2B pull ups, 50 ring dips for time. Post your score to the comments.
Trying to fit Francesco in the car with all our stuff from Lowes and Sam’s Club
WOD: Do the following exercises in order for time:
- 50 Box jump, 24 inch box men/18 inch box women
- 50 Jumping pull-ups
- 50 Kettlebell swings (35#/20#)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press (45#/30#)
- 50 Back extensions
- 50 Wall ball shots (20#/12#)
- 50 Burpees
- 50 Double unders
Post time to comments.
The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables — foods that are more nutritious than whole grains or dairy products.
WOD: As Many Rounds as You Can Do in 20 Minutes of:
- 8 Deadlifts
- 6 Hanging Power Cleans
- 4 Front Squats
135# Men/85# Women
T-Shirts will be available later this week! $10 cash or check only!
a core exercise program should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs.
WOD: One Rep Max of Shoulder Press, Push Press and Push Jerk. Post loads to comments.