013113

WOD 01/31/13

Brian WODs 0 Comments

Today’s WOD: Fran 21-15-9 Thrusters (95/65) Pull-Ups then 3 rounds: 400m Run 15 Overhead Squats (95/65) Fran must be completed in 5 minutes or less for men and 7 minutes or less for women. If Fran is completed in less than those times, then the athlete must rest until the 5 or 7 minute mark before they start the second …

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WOD 01/30/13

Brian WODs 1 Comment

Today’s WOD: L2: 50-40-30-20-10 Double Unders Sit Ups Between each round run 400m. The workout is complete after 10 sit-ups. L1: 30-20-10 Double Unders Sit-Ups Between each round run 400m. The workout is complete after 10 sit-ups. Sleep posture for a good nights rest.

012913

WOD 01/29/13

Brian WODs 0 Comments

Today’s WOD: L2: AMRAP 10: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle Ups (1/1 sub) *2011 Open WOD L1: AMRAP 10: 30 Bar Facing Burpees 10 Front Squats (120/90) 10 Pull-Ups lolwut from Reebok.

012813

WOD 01/28/13

Brian WODs 0 Comments

Today’s WOD: Front Squat 5 @ 35%, 5 @ 45%, 5 @ 55% then L2: 6 Rounds 5 Squat Cleans (135/95) 30 Lunges L1: 6 Rounds 3 Hang Power Cleans (95/65) 20 Lunges

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WOD 01/25/13

Brian WODs 0 Comments

Today’s WOD: Bench Press 5 @ 70%, 3 @ 80%, Max Reps @ 90% then L2: 21-15-9 Scotty Bobs (30/20) Toes to Bars L1: 21-15-9 Push-Ups Sit-Ups

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WOD 01/24/13

Brian WODs 0 Comments

Today’s WOD: Helen 3 Rounds: 400M Run 21 Kettlebell Swings (24/16) 12 Pull-Ups Last completed on 11/30/12. Today marks the end of our Helen Challenge. Get out there and set some PRs! Milo says, “Run fast.”

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WOD 01/23/12

Brian WODs 0 Comments

Today’s WOD: Power Clean and Jerk 1rm then L2: EMOM 12: 1 Power Clean (80% of 1rm) 5 Chest to Bar Pull-Ups L1: EMOM 12: 1 Power Clean (80% of 1rm) 5 Pull-Ups

fed

PNC VI

Jake Events, Uncategorized 0 Comments

Basics Our next Performance Nutrition Challenge will begin soon. This Challenge is coming just in time to get your nutrition locked in for the CrossFit Open, so you can perform your best! Dates: RVA Bodyfat Tests: Week of 2/4 Test Workout: 2/5, during all regular workouts. 8 Weeks of Awesome Eating: 2/10-4/7. Bodyfat Retests: Week of 4/8 Retest Workout: 4/9, …

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WOD 01/22/13

Brian WODs 1 Comment

Today’s WOD: L2: “Karabell” 10 Rounds: 3 Power Snatches (135/95) 15 Wall Balls (20/14) L1: 8 Rounds: 3 Power Snatches (75/45) 7 Wall Balls (20/14)

012113

WOD 01/21/13

Brian WODs 0 Comments

Today’s WOD: Front Squat 5 @ 70%, 3 @ 80%, Max Reps @ 90% then L2: 4 rounds: 20 Box Jumps (24/20) 10 Ring Dips L1: 4 rounds: 10 Box Jumps (24/20) 5 Ring Dips