Thursday Workout: OHS Skill Work, 2 Minute Sets of Front Rack Lunges, Push-ups, and Double Unders

Register for the 2014 Open!

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STRENGTH/SKILL

Overhead Squat, Spend 10 Minutes Working up to a moderate set of 5 reps at 31X1 Tempo

Notes:  Take barbell from rack or floor.  If still working on the movement, spend this time working with a PVC pipe and/or the empty barbell.

WOD

Level 1

In 2 Minutes Complete the Following for 4 Total Sets:

  • Weighted Lunge x 10 (5/leg)
  • Box Push-up x 5-10
  • AMRAP Double Under Attempts or Lateral Jumps in Remaining Time
  • Rest 1 Minute

Notes: For L1, use kettlebells or dumbbells for the weighted lunge if necessary.  Lateral jumps can be over a barbell or whatever implement you use on the weighted lunge.

Level 2

In 2 Minutes Complete the Following for 4 Total Sets:

  • Front Rack Lunge (135/95) x 10 (5/leg)
  • Hands off Ground Push-up x 10-15
  • AMRAP Double Unders in Remaining Time
  • Rest 1 Minute

Notes: Record weight on F.R. Lunge, and total number of double unders each set.  Front Rack Lunge must be unbroken – choose a weight that is challenging but allows you to complete 5 reps/leg without dropping the bar (if you can go heavier, go for it!).  Scale reps on push-ups if necessary so that you have around a minute for the double unders.

ANNOUNCEMENTS

Register for the 2014 CrossFit Games Open!

Registration for the CrossFit Games Open 2014 is on!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Wednesday Workout: Clean Work, Hang Power Cleans, Box Jumps, Chest to Bar Pullups

Registration for the 2014 Open starts today!

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STRENGTH

OTM 7:

Power Clean + Hang Clean

Notes: Moderate weight, build per set if you can.  Receive Hang Clean in full squat.  Can drop bar in between power clean and hang clean if necessary.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Hang Power Clean (65/35)
  • Box Jump Step Down (18/12)
  • Ring Row

Level 2

15-12-9 Reps of Each for Time:

  • Hang Power Clean (135/95)
  • Box Jump Step Down (30/24)
  • Chest to Bar Pull-up

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts today (Jan 15)!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Tuesday Workout: Push Press and Some AMRAPs

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STRENGTH

Push Press, 5-5-5, rest 1-2 minutes between sets

Notes: Take the bar from the floor or the rack.  Moderate weight, focus on efficiency.

WOD

Level 1

AMRAP 4:

  • Dumbbell Push Press (30/15) x 7
  • Air Squat x 15

Rest 2 Minutes

AMRAP 3:

  • Wall Ball to 9′ Target (14/8) x 10
  • Abmat Sit-up x 10

Rest 2 Minutes

AMRAP 2:

  • Row Max Calories

Level 2

AMRAP 4:

  • Push Press (115/85) x 7
  • Air Squat x 15

Rest 2 Minutes

AMRAP 3:

  • Wall Ball to 10′ Target (20/14) x 10
  • Abmat Sit-up x 10

Rest 2 Minutes

AMRAP 2:

  • Row Max Calories

Notes: Push Press can be treated as ‘shoulder to overhead’ – bar must start in front rack position and end overhead with full extension.  Try to find a hard, sustainable pace on final row.  Score each AMRAP separately.

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Monday Workout: Deadlifts and Double Unders, KBS and Burpees

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STRENGTH/SKILL WORK

3 Sets:

  • Deadlift x 10, Rest 10 Seconds
  • Double Under x 30, Rest 2 Minutes

Notes: Moderate weight on deadlift (50-60% 1RM) – focus on touch and go reps if possible.  Double Under sets should be unbroken if you are proficient at them.  If still working on double unders, scale the reps, or attempt max double unders/attempts in 30 seconds to 1 minute.  Use rest time between sets to work on shoulder mobility with bands, etc.  Elevate barbell if necessary on deadlift to work on form.

WOD

Level 1

AMRAP 7:

  • Russian Kettlebell Swing (45/30) x 20
  • Burpee x 20

Level 2

AMRAP 7:

  • Kettlebell Swing (70/53) x 25
  • Burpee x 25

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Friday Workout: Db Snatch, Toe to Bar, Box Jump, Double Under, Wall Ball – Varying Sets

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WOD

Level 1

3 Sets:

  • Dumbbell Snatch Right Arm (35/15) x 5
  • Dumbbell Snatch Left Arm (35/15) x 5
  • Burpee Box Jump (18/12) x 10
  • V-Up x 10
  • Wall Ball to 9′ Target (14/8) x 15
  • Jump Rope Single x 50
  • Rest 3 Minutes

Level 2

4 Sets:

  • Dumbbell Snatch Right Arm (55/35) x 7
  • Dumbbell Snatch Left Arm (55/35) x 7
  • Burpee Box Jump (24/20) x 10
  • Toe to Bar x 12
  • Wall Ball to 10′ Target (20/14) x 20
  • Double Under x 40
  • Rest 3 Minutes

Notes: Each set, you must change the order of the movements.  In the comments, record each individual set time and order of movements performed for each set.  Consider scaling reps so that you can move through each set unbroken or with short breaks during movements.

Thursday Workout: PC + FS at Tempo, Handstand Pushups, Power Cleans, and Rowing

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STRENGTH

3 Sets, focus on form:

  • Power Clean + Front Squat (4111 Tempo) x 5

Notes: Power Clean barbell, and then do 5 Front Squats at 4111 Tempo.  Focus on positioning and tempo, light to moderate weight.  Rest 1-2 Minutes between sets (3 total working sets).

WOD

Level 1

For Time:

Row x 750m

Then, 5 Rounds of:

  • Box Push-up x 5
  • Hang Dumbbell Power Clean (35/20) x 5

Level 2

For Time:

Row x 1000m

Then, 6 Rounds of:

  • Handstand Push-up x 5
  • Power Clean (115/85) x 5

Notes: Scale reps or variation on HSPU as needed.

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Wednesday Workout: TGU + Shoulder Mob, 10 Down to 1 of Pull-ups, Box Jumps, and Plate OH Sit-ups

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SKILL/STRENGTH

  • Turkish Get-up, 2/arm (moderate to heavy) x 3 Sets
  • Superset TGU’s with 1-2 Minutes per side of shoulder mobility related exercise of your choice (i.e. banded shoulder mobility, lacrosse ball, foam roller, etc.)

WOD

Level 1

10-8-6-5-4-3-2-1 reps for time of:

  • Ring Row
  • Box Jump Step Down (18/12)
  • Abmat Sit-up

Level 2

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Pull-up
  • Box Jump Step Down (24/20)
  • Sit-up with Plate Overhead (25#)

Notes: Use abmats for sit-ups, and scale pull-ups as needed.

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Tuesday Workout: Pistol Skill Work, Hang Clean Thrusters and Double Unders

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SKILL

Spend 10 Minutes Working on Pistol Technique

Notes: Use boxes, plates, bands, etc. for assistance work.  If you can do unassisted pistols, work on sets with consecutive reps (i.e. 5 sets of 3-5/leg)

Compare to Here

WOD

Level 1

AMRAP 7:

  • Dumbbell Hang Clean Thruster (30/15) x 10
  • Jump Rope Single x 50

Level 2

AMRAP 7:

  • Hang Clean Thruster (95/65) x 10
  • Double Under x 50

Notes:  Scale weight as needed, and perform a hang power clean + thruster if still working on full clean.

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Monday Workout: Push Jerks, Box Jumps, KBS, and Burpees

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STRENGTH

5 Sets, Perform a Set Every 2 Minutes

  • Push Jerk x 5
  • Box Jump x 5
  • Rest for remainder of set

Notes: Push Jerk should be medium/heavy weight, taken from the floor, and touch and go if possible.  Go for explosiveness on box jump, and pick box height that is challenging (i.e. 30+/24+).

WOD

Level 1

3 Rounds for Max Reps:

  • Russian Kettlebell Swing (45/30) x 1 Minute
  • Burpee x 1 Minute
  • Rest 2 Minutes

Level 2

4 Rounds for Max Reps:

  • Kettlebell Swing (70/53) x 1 Minute
  • Burpee x 1 Minute
  • Rest 2 Minutes

Notes: Record total number of reps per set.

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

Friday Workout: Thruster Heavy Single, and Squat Clean/Toes to Bar

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STRENGTH

Thruster, Build to a Heavy Single (from the floor) in 10 Minutes

WOD

Level 1

15-12-9 Reps of Each For Time:

  • Dumbbell Hang Squat Clean (30/20)
  • V-Up

Level 2

21-15-9 Reps of Each for Time:

  • Squat Clean (115/85)
  • Toes to Bar

ANNOUNCEMENTS

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.