Today’s WOD:
PR Day
or
Fundamentals Work
http://www.vimeo.com/2268537

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Today’s WOD:
3 Rounds:
-10 Deadlift
-15 Depth Jumps
-20 Box Jumps
-50M Sprint
-50M Backwards Bear Crawls

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Today’s WOD:
Overhead Squat 5-3-3-3-2-2-2-2-1-1-1-1
http://www.vimeo.com/2234197
-Press and front squat PRs, however ugly they may be.

swfobject.embedSWF(”http://www.vimeo.com/moogaloop.swf”, “vvq4927c38258567″, “400″, “300″, “9″, vvqexpressinstall, { wmode: “opaque”, allowfullscreen: “true”, “server”: “www.vimeo.com”, “clip_id”: “2234197″, “show_portrait”: “0″, “show_title”: “1″, “show_byline”: “1″, “fullscreen”: “1″, “color”: “C7C7C7″ }, vvqparams, vvqattributes);

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Today’s WOD:
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

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Today’s WOD:
10 Rounds:
-1 Minute Clean and Jerk
-1 Minute Rest
http://www.vimeo.com/2268489

swfobject.embedSWF(”http://www.vimeo.com/moogaloop.swf”, “vvq4927c3825eb0c”, “400″, “300″, “9″, vvqexpressinstall, { wmode: “opaque”, allowfullscreen: “true”, “server”: “www.vimeo.com”, “clip_id”: “2268489″, “show_portrait”: “0″, “show_title”: “1″, “show_byline”: “1″, “fullscreen”: “1″, “color”: “C7C7C7″ }, vvqparams, vvqattributes);

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Today’s WOD:
Run 1 mile for time
Then
2 Minutes of each:
-Row for Calories
-Dumbbell Thrusters
-Medicine Ball Cleans
-Double Unders
-Pull-Ups
*score is total number of reps.

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Today’s WOD:
Deadlift 3-3-3-3-3
then
Skill Work: The Windmill

-We got busy enough with the overhead sit-ups the other night, Dave S. had to use plates instead of dumbbells. The look on his face says he doesn’t care.

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Today’s WOD:
“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-Perry hitting Overhead Squats.

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Today’s WOD:
6×100M Suicides

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Today’s WOD:
Snatch Balance 1-1-1-1-1-1-1-1
then
“Jackie”
1000M Row
50 Thrusters
30 Pull-Ups

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Today’s WOD:
“Cindy”
AMRAP 20:
-5 Pull-Ups
-10 Push-Ups
-15 Squats

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Today’s WOD:
10-8-6-4-2
Squat Cleans
50-40-30-20-10
Abmat Sit-Ups

-CrossFit RVA, one year ago.

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Today’s WOD:
11 Rounds:
-5 Box Jumps
-5 Sumo Deadlift High Pulls
*Box Jumps should be big, SDLHP heavy.
Don’t forget to bring in your contract if you haven’t already - they take effect this month! It’s great to see that so many of you are sticking with us for the long run. Most who plan [...]

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Today’s WOD:
1 Pull-Up on the first minute, 2 Pull-Ups on the second, etc… until all pull-ups cannot be completed within the minute.
then
5 Rounds:
-2 Turkish Get-Ups (1 each arm, heavy)
-10 Medicine Ball Cleans
or
Med Ball Clean and Turkish Get-Up practice.

-Arden Cogar (frequents the only messageboard I go to often, Catalyst Athletics) chops through [...]

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Brandon went over the Burgener warm-up this week, so here’s a little refresher:

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