Tuesday Workout: Front Squats, Double Unders, and Half-Cindy

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WOD

EMOM for 10 Minutes:

  • Front Squat Moderate/Heavy* x 3
  • Double Under x 10

Rest ~5 Minutes (put bars away and get set up for next part)

AMRAP 10:

  • Pull-up x 5
  • Push-up x 10
  • Air Squat x 15

Notes: *For OTM work, must take FS from ground.  You can squat clean the first rep and add weight per set if you want.  Sub goblet squat if necessary. Scale double unders to singles or lateral jumps over barbell (should have at least 15-25 seconds of rest/transition time).  Scale movements appropriately on “half-Cindy”.

ANNOUNCEMENTS

Advanced Erg Clinic

On May 10 at 1:30pm, we are hosting an advanced erg clinic with Laura!  Prerequisites for the Advanced clinic include having a good understanding of your own power/splits when rowing and/or having attended the beginner clinic in the fall or on May 3, 2014. That being said, the purpose of this clinic is to REFINE your technique.  If you are unsure about whether or not you should attend the advanced clinic or cannot come to the beginner/intermediate clinic, please emailinfo@crossfitcharlottesville.com with questions!  Free for members and $20 for non-members.  Please RSVP to the Event on Facebook

CF C’ville Goes to Friday’s After Five, May 16

More details to follow, but we are planning to meet up on the downtown mall for Friday’s After Five on May 16.  Come out with your family and friends, and meet us there!

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  It is an Rx only, individual competition, but if you competed in the open you are more than ready for it, and here’s your chance to compete at home!  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Monday Workout: Shoulder Press, Box Overs, KBS, Sit-ups, and Lunges

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STRENGTH

Shoulder Press, 6-8 reps x 4 sets

WOD

Level 1

Complete the following for time:

  • Box Jump Step Down (18/12) x 15
  • Russian Kettlebell Swing (40/20) x 25
  • Abmat Sit-up x 30
  • Lunge x 40 (20/leg)
  • Abmat Sit-up x 30
  • Russian Kettlebell Swing x 25
  • Box Jump Step Down x 15

Level 2

Complete the following for time:

  • Box Jump “Over” (24/20) x 20
  • Kettlebell Swing (70/53) x 30
  • Abmat Sit-up x 40
  • OH Plate Lunge (45/25) x 50 (25/leg)
  • Abmat Sit-up x 40
  • Kettlebell Swing x 30
  • Box Jump “Over” x 20

Notes: On box jump “overs” you aren’t required to extend your hips at the top of the box – just get from one side to the other however.

ANNOUNCEMENTS

Check out what’s going on at the gym!

Friday Workout: Mile Run + Diane

Reminders:

Potluck-Style BBQ is tonight (Friday) after classes end!

Saturday at 1:30pm is the Beginner/Intermediate Erg Clinic with Laura!

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WOD

Level 1

Run x 800m

Then, 21-15-9 Reps of Each:

  • Kettlebell Deadlift
  • Push-up

Level 2

Run 1 Mile

Then, 21-15-9 Reps of Each:

  • Deadlift (225/135)
  • Handstand Push-up

Notes: Mile Route

Compare to Here

ANNOUNCEMENTS

Check out what’s going on at the gym!

Thursday Bring a Friend Day Partner WOD!

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WOD

In Teams of 2, Complete Each Segment For Time:

Part 1: 0 – 10:00

3 Rounds of:

  • P1 Row x 250m
  • P2 Plank Hold
  • P2 Row x 250m
  • P1 Plank Hold

Part 2: 10:00 – Finish

4 Rounds of:

  • Wall Ball x 25
  • Sandbag Carry x 200m

NOTES:

  • On Part 1:  Each partner rows 750m (total) and holds a plank 3 total times (like tailpipe).   If you finish Part 1 within the 10 minute cap, rest until the clock hits 10 minutes (if you don’t finish, start on Part 2 regardless of where you are on Part 1).  Can be any style plank, and you can switch it up during each set if necessary (i.e. regular plank, side plank, straight arm plank, etc.).
  • On Part 2:  Split up the work with your partner however you want.  One sandbag per team.  On the carry, both partners must travel 200m together (only one person carrying at a time).  Sub med ball or slam ball for carry if necessary.
  • Have fun and work together!

ANNOUNCEMENTS

Check out what’s going on at the gym!

Wednesday Workout: Jerks, Pull-ups, Burpees

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MOBILIZE

Shoulders/overhead position

SKILL

Work on jerk technique for 5-10 minutes

WOD

Level 1

5 Rounds for Time of:

  • Dumbbell Push Press (30/15) x 7
  • Ring Row x 7
  • Burpee x 7

Level 2

7 Rounds for Time of:

  • Shoulder to Overhead (135/95) x 7
  • Pull-up x 7
  • Burpee x 7

Notes: Scale as necessary.

ANNOUNCEMENTS

Check out what’s going on at the gym!

Tuesday Workout: Handstands, Row, and Kettlebell Work

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SKILL

Spend 10 minutes working on Handstands

Notes: This week, add in shoulder touches (belly to wall) and handstand walks if you’ve had a chance to work on static holds against the wall

WOD

Level 1

Row x 500m

Then, 3 Rounds of:

  • Russian Kettlebell Swing (30/15) x 20
  • Abmat Sit-up x 15
  • Goblet Squat (30/15) x 10

Level 2

Row x 500m

Then, 3 Rounds of:

  • Kettlebell Swing (53/35) x 25
  • Abmat Sit-up x 20
  • Goblet Squat (53/35) x 15

ANNOUNCEMENTS

Check out what’s going on at the gym!

Monday Workout: Overhead Squats, Sandbag Getups, Double Unders, Burpee Box Jumps

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STRENGTH

Overhead Squat, 10 x 3

Notes: Focus on form and depth, keep weight light to moderate – should not be a struggle to complete each set of 10 reps.

WOD

Level 1

AMRAP 12:

  • Sandbag Getup x 10 (5/side)
  • Jump Rope Single x 50
  • Burpee Box Step Up (18/12) x 10

Level 2

AMRAP 12:

  • Sandbag Getup (50s/30s) x 10 (5/side)
  • Double Under x 30
  • Burpee Box Jump (24/20) x 10

Notes: Shoulder the sandbag for the sandbag getups (not like a turkish getup where the weight it held overhead).

ANNOUNCEMENTS

Check out what’s going on at the gym!

Friday Workout: Muscle Ups, Thrusters, Toes to Bar

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STRENGTH

Level 1 Option

Every 2 Minutes for 5 Sets:

  • Weighted Pull-up x 5-7

Level 2 Option

OTM 8:

  • Muscle Up x 2-4

Notes:  For L1, you can perform sets of strict pull-ups, strict banded pull-ups, inverted ring rows, etc.  Record reps on MU or variation performed. If you drop off the rings during a set, you are done with that set and must rest until the next minute (i.e. perform rep scheme you know you can complete and stay below failure).

WOD

Level 1

8-7-6-5-4-3-2-1 Reps for Time of:

  • Dumbbell Thruster (30/15)
  • V-Up

Level 2

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

  • Thruster (95/65)
  • Toe to Bar

ANNOUNCEMENTS

Check out what’s going on in the upcoming months!

Thursday Workout: Power Cleans and 800s

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SKILL

Power Clean Technique – build to weight for the workout

WOD

Level 1

2 Sets for Total Working Time:

  • Power Clean (65/35) x 10
  • Run x 800m
  • Rest 3 Minutes

Level 2

3 Sets for Total Working Time:

  • Power Clean (135/95) x 10
  • Run x 800m
  • Rest 3 Minutes

Notes: Scale power clean weight appropriately and try to do touch and go reps if possible.

ANNOUNCEMENTS

Check out what’s going on in the upcoming months!

Wednesday Workout: Single Leg DL, Row, Wall Walks, Box Jumps and Wall Balls

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STRENGTH

Single Leg Deadlift, 6/Leg x 3 Sets, 3010 Tempo

*Use kettlebells or dumbbells, and keep weight in hand opposite to working leg.

WOD

Level 1

Complete the Following for Time:

Row x 750m

Then, 3 Rounds of:

  • Box Push-up x 10
  • Box Jump Step Down (18/12) x 10
  • Wall Ball (14/8) x 15

Level 2

Complete the Following for Time:

Row x 1000m

Then, 3 Rounds of:

  • Wall Walk x 5
  • Box Jump Step Down (30/24) x 10
  • Wall Ball (20/14) x 20

Notes:  Scale Wall Walks to 3 reps per round if necessary.  Use plates or 12″ boxes to aid in step down from box as needed.

Check out what’s going on in the upcoming months!