WOD 03/03/10

crossfit, fitness, gym, richmond, rva, girls, pull-ups
Today’s WOD:

Back Squat
5×5

then

10 Rounds:
5 Dumbbell Squat Clean and Jerks (45#/25#)
5 Burpees

Who likes lifting more weight every time they come to the gym? Who wants to lift more weight in the most dynamic lifts (Olympic lifts) around? Take advantage of the Olympic weightlifting seminar that we are hosting! It’s coming up and we would like to see you all out there. You have the opportunity to work with an Olympic class coach and his sons on March 21st. Why wouldn’t you want to be there? Your complaining rights about O-lifts are revoked if you don’t have a good reason to miss the seminar.

11 Responses to WOD 03/03/10

  1. BradH says:
    March 3, 2010 at 5:20 pm

    205 lb 3 x 5 Squats…..my knee was bothering me so I stopped at 3 rounds
    17:12 Rxed on WOD

  3. Ryan R says:
    March 3, 2010 at 7:38 pm

    press 5 x 120, 5 x 130, 8 x 140

    WOD with 50 lbs dbs
    19:12?

  4. nikki o says:
    March 3, 2010 at 7:42 pm

    WOD w/ 30 lbs. 19:17

  5. ashton says:
    March 3, 2010 at 7:53 pm

    lifted at mcv gym.

    5×5 squats at 235
    5×5 press at 105

  6. Kat says:
    March 3, 2010 at 9:17 pm

    Press 55 x 5, 60 x 5, 65 x 10

    15:59 w/30lb dbs

  7. kyle says:
    March 3, 2010 at 9:57 pm

    225 x 5 x5 squats

    19:31 w/ 45lb on the wod… this wod punished me bad

  8. Dave S says:
    March 4, 2010 at 12:27 am

    9×140 press
    16:46 with 40#

  9. matt d says:
    March 4, 2010 at 8:42 am

    Press
    5×100, 5×116, 9×120
    WOD
    14:52 w/ 45#

  10. kyle says:
    March 4, 2010 at 1:43 pm

    went to cary st and did a little additional leg work last night
    loaded up the leg press with 20 45 lb plates, so w/ sled 1018 lbs, and was able to hit 4 reps, i literally had a crowd of ppl watching me, it was kinda funny

  11. kyle says:
    March 4, 2010 at 1:44 pm

    wearing my CF RVA t-shirt of course

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