Tuesday Workout: Weighted Pull-up and an AMRAP

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STRENGTH

Weighted Pull-up, 4-6 x 4 sets, 30X0 Tempo

Notes: If unable to do weighted pull-ups or bodyweight pull-ups, accumulate ~5-10 pull-up negatives (total) or do inverted ring rows (with or without added weight)

WOD

Level 1

AMRAP 8:

  • Hand Release Push-up x 5
  • Hang Dumbbell Power Clean x 10
  • V-Up x 15
  • Jump Rope Single x 40

Level 2

AMRAP 8:

  • Handstand Push-up x 5*
  • Power Clean (135/95) x 10
  • Toe to Bar x 15
  • Double Under x 20

Notes: *Use small deficit on HSPU if possible.

ANNOUNCEMENTS

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pm at CrossFit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

IA Social Media Image 4Old Rag Hike!

Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble!   RSVP on Facebook

If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.

You can check out this link for more information about the trail: http://www.hikingupward.com/snp/oldrag/.

 

Monday Workout: Overhead Work, Wall Balls, Burpee Box Jumps, Running

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STRENGTH

4 Sets: Push Jerk + 2 Split Jerks

Notes: Technique is the focus, but go moderate to heavy on weight if possible.

WOD

Level 1

15-12-9 Reps of Each for Time**:

  • Wall Ball (14/8)
  • Burpee Box Jump (18/12)

**Run 200 meters after completing each set (3 total runs)

Level 2

21-15-9 Reps of Each for Time**:

  • Wall Ball (20/14)
  • Burpee Box Jump (24/20)

**Run 200 meters after completing each set (3 total runs)

ANNOUNCEMENTS

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pm at CrossFit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

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Friday Workout: Some Interval Fun

WOD

Level 1

A. 0 – 6 Minutes

  • Row x 500m
  • V-Up x 20

B. 6 – 12 Minutes

  • Run x 200m
  • Ring Row x 25

C. 12 – 18

  • Row x 500m
  • V-Up x 20

Level 2

A.  0 – 6 Minutes

  • Row x 500m
  • Toe to Bar x 20

B.  6 – 12 Minutes

  • Run x 250m (to Coleman St Intersection)
  • Pull-up x 30

C.  12 – 18

  • Row x 500m
  • Toe to Bar x 20

Notes: Each 6 minute section is essentially done “for time” (and then rest for remainder), but if you are unable to finish the work within the 6 minute period you start on the next one regardless of where you are on the previous set.  For each segment, record time completed. However, if unable to complete the work within the 6 minute cap, record how much work you got done.

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym is TONIGHT!

The “First Friday” Potluck of October is tonight, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pmat Crossfit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

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Thursday Workout: Lurong Nutrition Challenge Performance WOD 4

Lurong Nutrition Challenge WOD #4

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks where you must complete 2 rounds of the specified work in the block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).  The workout ends when you are unable to complete the specified work within the 3 minute block.

Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete may rest with any remaining time during each block.

Block 1 (0-3:00)
9 Thrusters
27 Double/Single Unders
Block 2 (3:00-6:00)
11 Thrusters
33 Double/Single Unders
Block 3 (6:00-9:00)
13 Thrusters
39 Double/Single Unders
Block 4 (9:00-12:00)
15 Thrusters
45 Double/Single Unders
… And so on (thruster reps increase by 2 each block, double under reps increase by 6).

Level 1 = Thruster (55/35), Single Unders

Level 2 = Thruster (75/55), Double Unders

Level 3 = Thruster (95/65), Double Unders

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!

The “First Friday” Potluck of October is this Friday, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pm at Crossfit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

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Wednesday Workout: Power Snatch, Burpee, and a Quick One

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STRENGTH/SKILL

OTM 12:

  • Even Minute: Power Snatch (135/95) x 4
  • Odd Minute: Bar Facing Burpee x 6-10

Notes: Sub regular burpees if necessary.  Should have at least 20-25 seconds of rest/transition time

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean (75/45) x 5
  • Farmer Carry to Street and Back
  • Sprint to Street and Back

Level 2

3 Rounds for Time:

  • Power Clean (185/135) x 5
  • Farmer Carry to Street and Back (50/35 per hand)
  • Sprint to Street and Back

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!

The “First Friday” Potluck of October is this Friday, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Tuesday Workout: Chest to Bar, Box Jump, KBS, Wall Ball

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WOD

Level 1

2 Rounds:

AMRAP 6:

  • Ring Row x 3
  • Box Jump Step Down (18/12) x 6
  • Russian Kettlebell Swing (45/30) x 9
  • Wall Ball (14/8) x 12
  • Rest 4 Minutes

Level 2

2 Rounds

AMRAP 6:

  • Chest to Bar Pull-up x 3
  • Box Jump with Step Down (30/24) x 6
  • Kettlebell Swing (70/53) x 9
  • Wall Ball (20/14) x 12
  • Rest 4 Minutes

Notes: Aim for consistent score across both amraps

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!

The “First Friday” Potluck of October is this Friday, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Monday Workout: Handstand Work and Push Press, Lunge, and Run

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pm at Crossfit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

IA Social Media Image 4STRENGTH/SKILL

Deficit Handstand Push-ups, AMRAP(-1) x 3 sets

Notes: Strict or kipping – set up deficit as low as you want and record depth along with reps.  Sub HSPU negatives, regular HSPU, or attempt banded HSPU or some other sub if possible.  AMRAP(-1) means do as many reps as you can do each set, but stay about 1 rep shy of hitting failure.

WOD

Level 1

AMRAP 12:

  • DB Push Press (30/20# per hand) x 8
  • DB Lunge x 8 (4/leg)
  • Run x 200m

Level 2

AMRAP 14:

  • Shoulder to Overhead (115/85) x 10
  • Barbell Lunge (115/85) x 10 (5/leg)
  • Run x 200m

Notes: Can have barbell in front rack or on back for lunges

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!

The “First Friday” Potluck of October is this Friday, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Friday Workout: Fran

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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

Thursday Workout: Partner WOD

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WOD

1 Time Through with a Partner – 4 Minute Stations for Max Reps of the Following:

  • Kettlebell Swing (70/53)
  • Wall Ball (20/14)
  • Row (cal)

*Notes: Teams of 2 (only one person working at a time).  Record total reps for each movement.

Compare to Here

Wednesday Workout: Snatches and Some Intervals

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STRENGTH

In 10 Minutes, work up to a moderate weight in the following complex, but stay focused on technique:

Segment Snatch Pull + Power Snatch + Hang Snatch (full)

Notes: Segment snatch pull. If necessary, do hang power snatch into OHS, or keep everything to power position.

WOD

Level 1

3 Sets, 2 Minutes Per Set:

  • Hang Power Snatch (65/35) x 10
  • AMRAP Jump Rope Singles in remaining time
  • Rest 1 Minute

Level 2

3 Total Sets, 2 Minutes Per Set:

  • Power Snatch (95/65) x 10
  • AMRAP Double Unders in remaining time
  • Rest 1 Minute

Notes: Scale weight properly so that you are able to complete power snatches within a minute.