WODs Archive - CrossFit RVA

WOD 01/13/12

Today’s WOD:

Bench Press
3×5 @ 85% of 5rm

then

10-8-6-4-2
Chest to Bar Pull-Ups
2-4-6-8-10
Atlas Stone Squats (110#/80#)

Alternate between movements.

8 Comments

WOD 01/12/12

Today’s WOD:

3x400m Runs with 2 minute recoveries

then

AMRAP 3:
Ground to Overhead (185#/125#)

4 Comments

WOD 01/11/12

Today’s WOD:

AMRAP 15:

9 Deadlifts (155#/100#)
12 Hand Release Push-Ups
15 Box Jumps (24″/20″)

This is WOD 2 from the Open last year. Check out our scores here. Search individual athletes if you want to look up your own scores. If you haven’t noticed, we’re gearing up for the Open. It’s going to be here in about a month and a half so hit this one hard!

19 Comments

WOD 01/10/12

Today’s WOD:

Snatch
Work up to a heavy single then do one snatch every 30 seconds @ 65% of the heavy single for a total of 5 minutes

then

AMRAP 3:
Push-Ups
Rest 1 minute
AMRAP 3:
Sand Bag Get-Ups (50#/35#)
Rest 1 minute
AMRAP 3:
Double Unders

You can choose to do the AMRAPs in any order. Score is total reps.

Make sure you get 3 weigh-ins and the PNC workout done this week. The packets are on the way and good eating starts NEXT week. Although it’s never a bad idea to eat well… Just saying.

15 Comments

WOD 01/09/12

Today’s WOD:

In 20 minutes:
500m Row
then
AMRAP in the remaining time:
5 Burpees
10 Sit-Ups
15 Squats

Today is the day for the PNC workout. Weigh-ins/body fat measurements start today as well. Make sure you are well hydrated and weigh in BEFORE working out. Snag a trainer and we’ll help you get the scale set up correctly and get those measurements recorded. We’ll need 3 measurements over the course of the week (Monday, Wednesday, Friday). The better eating starts NEXT Monday. See everyone out there!

22 Comments

WOD 01/06/12

Today’s WOD:

Bench Press
Find a 5 rep max

then

For Time:
50 Thrusters (95#/65#)
with EMOM 3 burpees

13 Comments

WOD 01/05/12

Today’s WOD:

In 9 minutes:
1km Row
then AMRAP in the time remaining:
5 Muscle Ups
5 Power Cleans (155#/100#)

Stop trying to paleofy non-paleo foods and you will go far. For an excellent example, see below.

These things are like food porn, but sorry, they aren’t paleo. Don’t kid yourself; eat things that grow.

8 Comments

WOD 01/04/12

Today’s WOD:

Skill Work:
Kipping Swing

then

AMRAP 10:
30 Double Unders
15 Power Snatches (75#/55#)

This is the first workout from the CrossFit Open last year. Top worldwide scores for the men can be found here and for the women, here. The competition season is fast approaching and if you want to be firing on all cylinders, you should get that diet right. Sign up for the nutrition challenge to get there; today’s the last day for sign ups!

14 Comments

WOD 01/03/12

Today’s WOD:

AMRAP 7:
50 Foot Prowler Push (140#/80#) in a teams of two.

Partners will alternate pushing the prowler for 50′ and each 50′ push is one rep.

Your diet ain’t gonna fix itself. Last day to sign up for the nutrition challenge is tomorrow. Put your name on the list at the gym!

4 Comments

WOD 01/02/12

Today’s WOD:

Back Squat
4×2 @ 90%

then

Max Overhead Squats (95#/65#)
Max Burpees
Max Sit-Ups

The last day to sign up for the nutrition challenge is Wednesday. You can sign up as an individual and we’ll get you on a team – instant new friends. The new year is here and better eating can join it if you want. See everyone at the gym for our first WOD of 2012!

And to get you thinking about nutrition its intricacies: Salt and Blood Pressure.

8 Comments