Wednesday Workout: Thruster, AMRAP6

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STRENGTH

OTM 15:

  • 3 Thrusters (from floor)

*Start at moderate weight and build as you are able to

WOD

Level 1

AMRAP 6:

  • Buy-in of 75 Tuck Jump, Then Max Rep Burpees in Remaining Time

Level 2

AMRAP 6:

  • Buy-in of 200 Double Unders, Then Max Rep Burpees in Remaining Time

ANNOUNCEMENTS

  • September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 25: Yoga!  See the Event Here.

Tuesday Workout: Re-test WOD

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WOD

Level 1

Complete the Following for Time:

  • Run x 800m
  • Hang Power Snatch x 20
  • Row x 1000m
  • Hang Power Clean + Jerk x 20
  • Run x 400m

Level 2

Complete the Following for Time:

  • Run x 1 Mile
  • Power Snatch (135/95) x 25
  • Row x 1500m
  • Power Clean and Jerk (135/95) x 25
  • Run x 400m

Notes: We will start staggered if there are not enough rowers for everyone in the class.  Choose weight on barbell movements that allows you to move in small touch and go sets or quick singles. No dropping bar loaded with only 10# plates.

Compare here

ANNOUNCEMENTS

Monday: Labor Day WOD

Reminder that we will only have one class at 10AM due to Labor Day!  All guests are welcome for the team WOD –
if you are new, please sign up and complete a digital waiver HERE prior to coming in.
Afterwards we will fire up the grill for a potluck/hangout!  RSVP Here if you’re coming: Labor Day WOD/Cookout.  Feel free to bring a side to share and/or something you might want to throw on the grill.  See you then!

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Labor Day WOD

In Teams of 2 or 3:

800m Run With Sandbag (scale to no sandbag if necessary. and cut run to 600m)

Then, 4 Rounds:

  • 15 Pull-ups (scale to Slam Ball or ring row as space allows)
  • 15 Sit-ups
  • 15 Sandbag Front Squats (scale to air squat or lighter goblet squat)

400m Run With Sandbag

Then, 4 Rounds:

  • 15 Kettlebell Swings
  • 15 Push-ups
  • 15 Sandbag Back Squats

200m Run With Sandbag

Then, 4 Rounds:

  • 15 Burpees
  • 15 Sandbag Lunges (each lunge counts as a rep)

Notes: Teams complete the running portions together, but with one person carrying the bag at a time. Switch off whenever you want.  For the rest of the work, only one person working at a time.  No Rx weights – choose whatever is challenging for your ability and scale as needed!

 

Friday Workout: AMRAP 15, Core Work

Lauren, Seth, and baby Harris are officially moving to Richmond this weekend after many years in Charlottesville.  Many of you know Lauren as one of our trainers, but what you might not know is that she was one of the original members of the gym when it all started back in 2009. Thank you for helping shape the gym over these past 7 years, Lauren!  We will miss you!
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WOD

Level 1

AMRAP 15:

  • Burpee Box Step Up (18/12) x 10
  • Dumbbell Push Press x 10
  • Abmat Sit-up x 20
  • Run x 250m

Level 2

AMRAP 15:

  • Burpee Box Jump (24/20) x 10
  • Shoulder to Overhead (115/85) x 10
  • Abmat Sit-up x 20
  • Run x 250m

Core Work

Alternating Tabata (8 round of each movement – 20 seconds on, 10 seconds off):

  • Hollow Rock
  • Supermans

*Consider subbing “dead bugs” for hollow rocks, or plank hold

ANNOUNCEMENTS

  • September 5: LABOR DAY SCHEDULE – One class only at 10AM. Stick around after the workout for a grill-out at the gym!  RSVP Here if you’re coming.
  • September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
  • September 10: Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17: UPLIFT starts!
  • September 23: Ladies Night – WOD and WINE! RSVP and Registration Details Here
  • September 25: Yoga!  See the Event Here.

 

Thursday Workout: Snatch, Thruster, Row

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STRENGTH

In 10 Minutes, build to a heavy 3 rep Hang Snatch

*No drop and re-set once you start a set.  Can catch in any position if necessary (power, squat, etc.)

WOD

Level 1

5 Sets:

  • 90 Seconds Work: 10 Dumbbell Thrusters, Max Rep Row (meters) in Remaining Time
  • 90 Seconds Rest

Level 2

5 Sets:

  • 90 Seconds Work: 10 Thrusters (95/65), Max Rep Row (meters) in Remaining Time
  • 90 Seconds Rest

ANNOUNCEMENTS

  • September 5: LABOR DAY SCHEDULE – One class only at 10AM. Stick around after the workout for a grill-out at the gym!  RSVP Here if you’re coming.
  • September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
  • September 10: Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17: UPLIFT starts!  For info on how to register, look HERE. 2 Spots left currently!
  • September 23: Ladies Night – WOD and WINE! RSVP and Registration Details Here
  • September 25: Yoga!  See the Event Here.

Wednesday Workout: PC+PJ, Grace

Lots of stuff going on this upcoming month – check the Announcements at the bottom of this post to see what’s going on!

STRENGTH

OTM 15:

Power Clean + Push Jerk

*Start around 60% of your 1RM power clean, and build as you are able.  If you fail a set, take the weight back down. These should be solid reps across.

WOD

“Grace”

  • 30 Clean and Jerks at 135/95# for time

Compare to Here

Scale to roughly 50-60% of the heaviest PC+PJ you hit during the OTM work if needed, and take bar from the hang position if necessary.

ANNOUNCEMENTS

  • September 5: LABOR DAY SCHEDULE – One class only at 10AM. Stick around after the workout for a grill-out at the gym!  RSVP Here if you’re coming.
  • September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!
  • September 25: Yoga!  See the Event Here.

Tuesday Workout: Team Chipper

Lots of stuff going on this upcoming month – check the Announcements at the bottom of this post to see what’s going on!

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WOD

Level 1

In Teams of 2, Complete the Following for Time:

  • Row x 2000m
  • Jump Rope Single x 300
  • Dumbbell Push Press x 40
  • Ring Row x 50
  • Push-up Hands Elevated x 60
  • Wall Ball (12/6) x 70
  • Run x 400m

Level 2

In Teams of 2, Complete the Following for Time:

  • Row x 2000m
  • Double Under x 300
  • Handstand Push-up x 40
  • Chest to Bar Pull-up x 50
  • Push-up x 60
  • Wall Ball (20/14) x 70
  • Partner Carry (or sandbag carry) x 400m*

*If teams choose to do partner carry, do 4x 100m laps in parking lot.  Both partners complete the run together, but one person working at a time on everything else.

ANNOUNCEMENTS

  • September 5: LABOR DAY SCHEDULE – One class only at 10AM. Stick around after the workout for a grill-out at the gym!  RSVP Here if you’re coming.
  • September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

Monday Workout: Run, Snatch, Burpee

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WOD

Level 1

5 Rounds for Time of:

  • Run x 250m
  • Hang Squat Clean x 10
  • Burpee x 10

Level 2

5 Rounds for Time of:

  • Run x 400m
  • Hang Squat Snatch (75/45) x 15
  • Burpee Over the Bar x 10

*2-footed takeoff and landing on burpees. No dropping bars with only 10# plates on each side – please control it to the floor!

ANNOUNCEMENTS

  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

Friday Workout: AMRAP, Core Work

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WOD

Level 1

AMRAP 15:

  • Jump rope Single x 50
  • Push-up Hands Elevated x 25
  • Lunge x 20 (10/side)
  • V-Up x 15
  • Run x 250m

Level 2

AMRAP 20:

  • Double Under x 30
  • Push-up x 25
  • Sandbag Front Rack Lunge x 20 (10/side)
  • Toe to Bar x 15
  • Sandbag Run x 250m

Core Work

Alternating Tabata (8 round of each movement – 20 seconds on, 10 seconds off):

  • Hollow Rock
  • Supermans

*Consider subbing “dead bugs” for hollow rocks, or plank hold

ANNOUNCEMENTS

  • August 28 – Yoga at the gym! RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

Thursday Workout: Power Clean, Row, Burpee

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Standard post-WOD feels

STRENGTH

In 10 Minutes, Build to a Heavy Power Clean

*If still working on the movement, use this time to dial in your technique and work up to a challenging weight for the workout.

WOD

Level 1

4 Rounds

  • 2 Minutes Work: Row x 150m, Hang Power Clean x 5, Max Rep Burpees
  • 2 Minutes Rest

Level 2

6 Rounds

  • 2 Minutes Work: Row x 150m, Power Clean (185/115) x 5, Max Rep Burpees over the Bar
  • 2 Minutes Rest

*Score is total number of burpees completed.  For level 2 must be 2-footed takeoff and landing.  Share rowers/bars and start staggered if necessary

ANNOUNCEMENTS

  • August 28 – Yoga at the gym! RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!