Tuesday Workout: Weighted Pull-up/Push-up, AMRAP

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STRENGTH

A. 5×5 Weighted Pull-ups
B. 5×5 Weighted Dips (parallettes on box)

Notes: This is a continuation of the work last week.  Climb to a heavy 5 for each for the day (heavier than last time if possible), or challenge yourself on your working variation. If you can not get all 5 drop the weight and finish the set out. Use a parter for scaled pull-ups and a toe nail spot for dips if necessary.  Rest about 90 seconds between sets or as needed.

WOD

Level 1

AMRAP 8:

  • Hang Power Clean (barbell or dumbbells) x 10
  • Db Lunge x 10 (5/side)
  • Jump Rope Single x 30
  • Burpee x 3

Level 2

AMRAP 8:

  • Power Clean (135/95) x 10
  • Front Rack Lunge (135/95) x 10 (5/side)
  • Double Under x 30

ANNOUNCEMENTS

  1. Fridays After Five: July 8 – see you there!
  2. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
  3. Ladies Night – WOD and Wine: July 22
  4. Yoga for CrossFit and Recovery with Leslie: July 24

Monday Workout: July 4 Partner WOD at 10

Happy Independence Day!  Class at 10am today only – all other classes are canceled.  Anyone and everyone is invited to join us – if you are new, please sign up and complete a digital waiver HERE prior to coming in.

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July 4 Team WOD

In Teams of 2, Complete the Following For Time:

  • Sandbag Run x 800m

Then, 3 Rounds of:

  • Abmat Sit-up x 50
  • Slam Ball x 40
  • Goblet Squat x 30 (Scale up to Front Squat 95/65#)
  • Burpee x 20 (Scale up to Burpee over the bar)

Then:

  • Sandbag Run x 800m

Notes: Only one person working at a time – break up the work with your partner (both partners complete the running portions together with ONE sandbag and can alternate carrying sandbag however).  Scale up or down as needed – we can even scale the reps if necessary.  See you in the gym!

Friday Workout: Fran

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When Alex serenades the class before the WOD…

SKILL/STRENGTH

Spend 15 Minutes building to a heavy single Thruster

*During rest intervals between singles work on improving position and mobility

WOD

Level 1

15-12-9 Reps for Time of:

  • Dumbbell Thruster (30/15 per hand)
  • Ring Row

Level 2

“Fran”

21-15-9 Reps for Time of:

  • Thruster (95/65)
  • Pull-up

Compare to Here

ANNOUNCEMENTS

This is the final week to vote for your choices in the “Best of C-ville”!  Please head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

Thursday Workout: Push Jerk, Intervals

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STRENGTH

Every 90 Seconds for 5 Total Sets, Push Jerk x 5

Notes: If still learning the movement, scale to 3 Push Press + 2 Push Jerks each set.  Take bar from floor or from rack, and share bars as needed. Sets start at 0:00, 1:30, 3:00, 4:30, 6:00.  Build in weight as able.  Go for touch and go reps if possible.

WOD

Level 1

3 Sets For Total Time:

  • Dumbbell Snatch x 10 (5/side)
  • Box Jump Step Down (18/12) x 12
  • Row x 20 Calories
  • Rest 2 Minutes

Level 2

3 Sets For Total Time:

  • Hang Power Snatch x 5*
  • Box Jump Step Down (24/20) x 15
  • Row x 25 Calories
  • Rest 2 Minutes

*Choose the weight on hang power snatch that you can complete the set unbroken (drop if needed and reset) and with solid technique.  If necessary, start lighter and build in weight each set.

Notes: Record total time (including rest intervals) and weight on HPS

ANNOUNCEMENTS

This is the final week to vote for your choices in the “Best of C-ville”!  Please head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

Wednesday Workout: TGU and Team WOD

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STRENGTH

Turkish Get-up, 5/arm x 2 sets

*Warm up with lighter kb’s, and choose light/moderate weight for working sets

WOD

In Teams of 2 (one person working at a time):

AMRAP 15* (see notes):

  • Deadlift (225/155) x 5
  • Burpee over the bar x 10
  • Overhead Lunge (45/25) x 15

*Notes: While Partner 1 is working on the AMRAP, Partner 2 must complete a 100m Farmer Carry using kettlebells or dumbbells (70s/50s).  Once P2 gets back from farmer carry, P2 picks up on AMRAP wherever P1 left off and they switch.  Score is total number of rounds completed after 15 minutes.  Scale deadlift weight as needed.

Level 1 Subs:
  • Kettlebell Deadlift (10 reps) OR Slam Ball (10 reps)
  • Burpee (hands elevated if necessary)
  • Bodyweight Lunge

ANNOUNCEMENTS

This is the final week to vote for your choices in the “Best of C-ville”!  Please head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

Tuesday Workout: Clean, Back Squat, AMRAP

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STRENGTH

A. EMOM 10: 1 Squat Clean, start around 60% and build to a tough single with good form

B. Back Squat, 3 x 3, moderate/heavy

*Notes: Part A should be full squat, but scale to Power Clean + Front Squat as needed or start from the hang position.

~10 Minutes per strength movement.

WOD

AMRAP 7:

  • Row for max distance*

*At the start and at the top of every minute thereafter, hop out of the rower and do 7 Kettlebell Swings (70/53, or choose weight you know you can do unbroken but is challenging). Meters that roll over each minute count towards total.

Monday Workout: Pull-up/Push-up Work, AMRAP

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STRENGTH

A. 5×5 Weighted Pull-ups
B. 5×5 Weighted Dips (parallettes on box)

Notes: Climb to a heavy 5 for each for the day. If you can not get all 5 drop the weight and finish the set out. Use a parter for scaled pull-ups and a toe nail spot for dips if necessary.  Rest about 90 seconds between sets or as needed.

WOD

Level 1

AMRAP 9:

  • Jump Rope Single x 50
  • Burpee x 5
  • V-Up x 12
  • Wall Ball to 9′ (12/8) x 15

Level 2

AMRAP 9:

  • Double Under x 50
  • Toe to Bar x 12
  • Wall Ball (20/14) x 15

CASH OUT

Banded Shoulder Mobility work, pick an exercise from MWOD poster and spend 2-3 minutes per side

ANNOUNCEMENTS

Please head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

Friday Workout: Fight Gone Bad

We are ordering new shirts soon!  If you want to be guaranteed a shirt, follow the link HERE to find out how you can reserve your size by the end of the weekend. Thanks!

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Friday WOD: 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 best score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  • Wall-ball, 10 ft target (Reps, 20# / 14#)
  • Deadlift high-pull (Reps, 75#/55#)
  • Box jump step down (Reps, 24″/20″)
  • Push-press (Reps, 75#/55#)
  • Row (Calories)

Notes: Level 1 is 2 Rounds of this workout.  Use a kettlebell for deadlift high-pull if necessary, and scale movements and weight appropriately.

Compare to Here

ANNOUNCEMENTS

  1. Park WOD!  June 26, 9am at Darden Towe Park.
Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

Thursday Workout: Snatch Work, PS, Pull-up, DU

We are ordering new shirts soon!  If you want to be guaranteed a shirt, follow the link HERE to find out how you can reserve your size by the end of the weekend. Thanks!

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STRENGTH/SKILL

Level 1: 5 sets of: 2 Hang Power Snatches (light/moderate to work on technique)
Level 2: In a few sets (10 minutes max), work up to a heavy Power Snatch

WOD

Level 1

In 3 Minutes Complete the Following for 4 Total Sets:

  • Hang Power Snatch x 5
  • Ring Row x 12
  • Jump Rope Single Under x 50
  • Burpee x 5
  • Rest for the remainder of the set

Level 2

In 3 Minutes Complete the Following for 5 Total Sets:

  • Power Snatch (135/95) x 5
  • Pull-up x 12
  • Double Under x 50
  • Rest for the remainder of the set

Notes: Record each set time. Scale Up/Down as needed on Power Snatch weight and pull-up variation. Go for unbroken each time if possible, should not be working for more than 2-2:15 per set.  Fight Gone Bad Tomorrow – rest up and mobilize as needed!

ANNOUNCEMENTS

  1. Park WOD!  June 26, 9am at Darden Towe Park.
Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

Wednesday Workout: Team Chipper

We are ordering new shirts soon!  If you want to be guaranteed a shirt, follow the link HERE to find out how you can reserve your size by the end of the weekend. Thanks!

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WOD

In Teams of 2, Complete the Following For Time:

  • Clean and Jerk (155/105) x 30
  • Row x 1000m
  • Sandbag Run x 800m (50s/30s, one sandbag per team)
  • Row x 1000m
  • Man-Maker x 30 (35/20)

*Break up the work with your partner however you want.  Both partners complete the run together, but can alternate carrying the bag however they want.  30 Minute Time Cap.  Scale movements/weights as needed.

ANNOUNCEMENTS

  1. Park WOD!  June 26, 9am at Darden Towe Park.
Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton