Bench Press
3×5 @ 85% (+2.5-5#)

then

AMRAP 3:
Wall Balls (20#/14#)
1 Minute Rest
3 Rounds:
12 Power Cleans (135#/95#)
12 Push-Ups

AMRAP 7:
3-6-9-12-15-18-21-…
Thrusters (100#/65#)
Chest to Bar Pull-Ups

Another Open WOD from last year today. And speaking of the CrossFit Games… get yourself registered here for this years iteration! Registration opened yesterday and we’ll be running workouts like we did last year.

And for those of you uninterested in the Open, RVA Endurance is starting up another training cycle on Friday.

4 Rounds:
400M Run
5 Overhead Squats (135#/95#)
10 Burpees

RVA Endurance will be starting up again this Friday. If you’re looking to get some additional training in for upcoming races, start there.

4 Rounds of every 3 minutes do the following:
400M Run
5 Deadlifts (275#/185#)

A fun way to prepare eggs for a weekend breakfast. Just make sure the sausage doesn’t have any garbage in it.

Back Squat
3×1 @ 95%

then

5 Rounds:
5 One-Arm Dumbbell Thrusters Left (50#)
5 One-Arm Dumbbell Thrusters Right (50#)
5 Pistols Right
5 Pistols Left

If you’re looking to avoid performance nutrition challenge ruining parties (like the Super Bowl), make alternate plans early. You can ruin your hard work and discipline in one day, but you don’t want to do that, do you?

Bench Press
3×5 @ 85% (+2.5-5#)

then

4 Rounds:
200M Farmer’s Walk (24 kg/16 kg)
10 Kettlebell Front Squats (24 kg/16 kg)
25 Double Unders

In 10 Minutes:
2km Row
then in the remaining time do as many Double Unders as Possible.

I’ve noticed a lot of people hitting their strides and ramping up the intensity of their workouts at the gym. That’s awesome. As always, we encourage you to train hard, but just as important, train smart. Beyond training, the most vital thing for you to do is to recover and the best place to start is with sleep (as Andrew will not hesitate to tell you). You’d be amazed at what sleep posture can do for you. It’s uncomfortable at first, but I don’t sleep any other way now.

Skill Work:
4×5 Pistols each leg

then

CrossFit Open 2011 WOD 4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead squats (120#/90#)
10 Muscle-ups

I’m not sure what happened in the picture there, but I think this little guy has a possible explanation.

5 Rounds:
400m Run
5 Power Snatches (115#/75#)
10 Chest to Bar Pull-Ups

A friendly neighborhood reminder to everyone participating in the nutrition challenge: part of your score is due to your improvement in your workout. The only way your workout is going to get appreciably better is if you are coming into the gym consistently (and eating and sleeping right). So see you all at the gym!

Clean and Jerk
Work up to a heavy single then do one clean and jerk every 30 seconds @ 65% of the heavy single for a total of 5 minutes

then

EMOM 6:
10 Wall Balls (20#/14#)
1 Rope Climb

Congratulations to all of our SuperFit competitors. It was a blast watching everyone tear it up out there!