Tuesday Workout: Dips, AMRAP

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STRENGTH

A1. Dip on Rings or Parallettes (on boxes), 5-7 x 4 sets, rest 30 seconds

A2. Slam Ball, 15 x 4 sets, rest 60 seconds

Notes: A1 and A2 are supersets – do a sets of 5-7 dips, rest 30 seconds, then do a set of slam balls, rest 60 seconds, then go back to the dips.  Dips should be strict, unweighted. For an added challenge, do ring dips with 21X1 Tempo (i.e. 2 second lower, pause in bottom position, up fast, then 1 second pause in hold before doing next rep).

WOD

Level 1

AMRAP 11:

  • Burpee x 15
  • Russian Kettlebell Swing (40/20) x 20
  • Jump Rope Single x 50

Level 2

AMRAP 11:

  • Burpee x 15
  • Kettlebell Swing (53/35) x 20
  • Double Under x 50

*For L2, do 2x reps single unders if necessary rather than adding burpees.

ANNOUNCEMENTS

  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here

 

Monday Workout: Thruster, AMRAP

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STRENGTH

Build to a 3RM Thruster in 10 Minutes (from the floor)

WOD

Level 1

AMRAP 6:

Max Rep Dumbbell Squat Clean Thrusters*

Level 2

AMRAP 6:

Max Rep Squat Clean Thrusters (115 / 80)*

*At the top of every minute including the start, do 7 for men and 4 for women chest to bar pull-ups.  For L1, scale as needed (i.e. chin over bar pull-ups, inverted ring rows, etc.).  So, with the clock counting down, do chest to bar pull-ups at 6:00, 5:00, 4:00, 3:00, 2:00, and 1:00.  Score is total number of thrusters.  WE WILL RUN THIS WORKOUT IN HEATS IF NECESSARY.

Compare Here

Friday Workout: DL, 3 Rounds

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STRENGTH

OTM 5: Deadlift x 6

*Around 75% – same weight across all sets. Otherwise, start moderate and build up to challenging set of 6.

WOD

Level 1

3 Sets:

  • Dumbbell Lunge* x 20 (10/side)
  • Abmat Sit-up x 20
  • Rope Pull x 5 or Ring Row x 10
  • Rest 2 Minutes

*Choose challenging weight on dumbbells

Level 2

3 Sets:

  • Front Rack Lunge (135/95) x 20 (10/side)
  • Abmat Sit-up x 30
  • Rope Climb x 3-5*
  • Rest 2 Minutes

*Start each rope climb from standing position (i.e. no jumping), and come down with control.  Can do legless or wrapped.  Shoot for 3-5 reps per round.

Thursday Workout: Power Snatch, Push-up, Run, KBS

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STRENGTH

Power Snatch, 5 sets of 3 reps, start around 70% and build as you are able. Does not need to be touch and go reps.

Notes: Scale to Hang Power Snatch if needed. Rest 90 to 120 seconds between sets.

WOD

Level 1

3 Rounds for Time:

  • Hands Elevated Push-up x 15*
  • Run x 200m
  • Russian Kettlebell Swing (40/20) x 15

Level 2

3 Rounds for Time:

  • Push-up x 25*
  • Run x 200m (or Row x 250m)
  • Kettlebell Swing (70/53) x 20

*Push-ups must be done in sets of 5 only – do 5 push-ups, break (i.e. hands must come off the ground and movement must fully stop), then you can start the next set of 5 immediately or whenever you’re ready. If you fail a set of 5 you must re-start it. Scale to unbroken sets of 2-3 reps if necessary, or scale overall reps to 15 or 20 per round.

ANNOUNCEMENTS/EVENTS

  1. 31 Heroes WOD is happening next Saturday – August 6 at 9am!  RSVP Here
  2. Potluck at the gym, August 12!  RSVP Here

Wednesday Workout: Thrusters, Team WOD

Team work!

WOD

In 25 min, working in teams of 2:

  • Row x 1000m
  • Double Under x 200
  • Wall Ball (20/14) x 100
  • Box Jump Step Down (24/20) x 50
  • Wall Ball (20/14) x 100
  • Double Under x 200
  • Row x 1000m

In Remaining Time:

  • AMRAP Squat Clean Thrusters @ 135/95

Notes: One person working at a time – one rower per team. Teams can use separate barbells/wall balls/boxes if necessary.  Score is total number of squat clean thrusters completed in time cap.

Level 1 Substitutions

  • Double Under: 2x reps single unders
  • Wall Ball: Use lighter medicine ball or sub Air Squats
  • Box Jumps: Use smaller box and do step ups if necessary
  • Squat Clean Thrusters: Scale weight, or sub dumbbells if needed

Tuesday Workout: Push/Pull, 21-15-9

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STRENGTH

A. 4 sets of 6 Weighted Pull-ups
B. 4 sets of 6 Weighted Dips (parallettes on box)

~OR~

Muscle Up Work: OTM 10 – 2-3 Muscle Ups (scale reps as needed)

Notes: Do all the weighted pull-ups, and then all of the weighted dips.  Rest about 90 seconds between sets or as needed.  If you have muscle ups, use today as an opportunity to work on muscle ups – either working through the work listed above or just working on the skill.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Row (Calories)
  • Push Press (75/55)
  • V-Up

Level 2

21-15-9 Reps of Each for Time:

  • Row (Calories)
  • Shoulder to Overhead (135/95)
  • Toe to Bar

EXTRA WORK (in lower room, on your own)

Dumbbell Z-Press, 3 sets of 10 reps

Monday Workout: FS, Countdown

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STRENGTH

Front Squat, build to a 3RM in 15 Minutes

*Adjust to 7 sets of 3 Front Squats, building as heavy as possible until form breaks down if newer athlete

WOD

Level 1

10-9-8-7-6-5-4-3-2-1 Reps of Each:

  • Slam Ball (25/15)
  • Burpee

*10 Minute Time Cap.

Level 2

10-9-8-7-6-5-4-3-2-1 Reps of Each:

  • Power Clean (115/85)
  • Burpee

*10 Minute Time Cap.

Notes: Record total rep count if you don’t make it through all reps within the time cap

EXTRA WORK (in lower room, on your own)

3 sets of 8/leg, Single Leg Kettlebell Deadlift at 3010 Tempo

Notes: Hold kettlebell in hand opposite leg that stays planted on floor.

Friday Workout: DL, AMRAP 15

There is no 545PM regular CrossFit class today – we are hosting our Ladies Night – WOD and WINE!
YOGA at 1230PM this Sunday!  RSVP Here

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STRENGTH

OTM 5: Deadlift x 5 (around 70%, same weight for all sets)

Notes: If you are unable to maintain perfect reps throughout the EMOM, drop the weight.  All reps should be touch and go each set.

WOD

Level 1

AMRAP 15:

  • Row x 500m or Run x 400m
  • V-Up x 15
  • Wall Ball (12/6) to 9′ x 30

Level 2

AMRAP 15:

  • Row x 500m or Run x 400m
  • Toe to Bar x 15
  • Wall Ball (20/14) to 10′ x 30

ANNOUNCEMENTS

  1. Ladies Night – WOD and Wine: July 22
  2. Yoga for CrossFit and Recovery with Leslie: July 24

Thursday Workout: PC+SJ, 3 Rounds

Couple of Announcements!
The Shirts are in!  If you pre-ordered a shirt, we will set them aside so you can pick them up this week. Please let Scott know if you cannot pick your shirt up so we can hold it for longer if necessary.  If you did not pre-order a shirt, we should have plenty of extras available for purchase!  Thanks!
There is no 545PM regular CrossFit class on Friday – we are hosting our Ladies Night during this time!

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STRENGTH

Every 2 Minutes for 5 sets:

  • Power Clean to Split Jerk, 2 reps

Notes: Aim for starting around 70% of your Power Clean max if possible, otherwise start at a moderate weight and build as you are able.

WOD

Level 1

For Time:

  • Row x 400m
  • Single Arm Kettlebell (or dumbbell) Push Press x 30 (15/side)

Rest 1 Minute

  • Row x 300m
  • SA KB/DB Push Press x 20 (10/side)

Rest 1 Minute

  • Row x 200m
  • SA KB/DB Push Press x 10 (5/side)

Level 2

For Time:

  • Row x 500m
  • Single Arm Kettlebell (or Dumbbell) Push Press (50/35) x 40 (20/side)

Rest 1 Minute

  • Row x 300m
  • SA KB/DB Push Press x 30 (15/side)

Rest 1 Minute

  • Row x 200m
  • SA KB/DB Push Press x 20 (10/side)

Notes: Record total time (including rest)

ANNOUNCEMENTS

  1. Ladies Night – WOD and Wine: July 22
  2. Yoga for CrossFit and Recovery with Leslie: July 24

Wednesday Workout: Team Chipper

Congratulations go out to Dominique who took 3rd Place at the “Queen of the Solstice – Ladies Lift Here StrongWoman Competition” this past weekend!  She competed in the Masters Division, which was a mixed weight class division.  She was the only light weight among heavy and super heavy weight competitors!  She also set a record for Light Weight Masters in the log (clean and press) at 135#.  Her performance in this weekend’s competition qualified her for Women’s Pro Worlds 2016 and USS Nationals 2017 (both in Masters Division).  Congrats, Dominique!

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WOD

Level 1

In Teams of 2, Complete the Following For Time:

  • Run x 800m as a relay (100m increments in parking lot)
  • Air Squat x 200
  • Abmat Sit-up x 150
  • Russian Kettlebell Swing x 100
  • Ring Row x 50

*Each Minute On the Minute: 3 Burpees

Level 2

In Teams of 2, Complete the Following For Time:

  • Run x 800m (together)
  • Air Squat x 300
  • Abmat Sit-up x 200
  • Kettlebell Swing (53/35) x 100
  • Pull-up x 50

*Each Minute On the Minute: 3 Burpees (only when working in the gym)

Notes: Only one person working at a time (except for run). Teams only need to complete 3 total burpees each minute (can alternate with partner, or one person does one minute and other person does the next minute).  35 Minute Time Cap.

ANNOUNCEMENTS

  1. Ladies Night – WOD and Wine: July 22
  2. Yoga for CrossFit and Recovery with Leslie: July 24
The Shirts are in!  If you pre-ordered a shirt, we will set them aside so you can pick them up this week. Please let Scott know if you cannot pick your shirt up so we can hold it for longer if necessary.  If you did not pre-order a shirt, we should have plenty of extras available for purchase!  Thanks!
There is no 545PM regular CrossFit class on Friday – we are hosting our Ladies Night during this time!