Today’s WOD:
“Almost Angie”
-100 Push-ups
-100 Sit-ups
-100 Squats
Do this one at home while we’re at the Cert in Charlotte. Hopefully we’ll be coming back with a lot of good information to pass on to you guys. See you Monday!
(We’re in the middle of a site update. What do you guys think so far?)

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Today’s WOD:
“Kelly”
5 Rounds:
-400M Run
-30 Wall Ball Shots
-30 Box Jumps

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Today’s WOD’s:
AMRAP 20 minutes:
-500m Row
-Max rep push-ups
or
21-18-15-12-9-6-3
-Pull-ups
-Kettlebell Swings
Post times/thoughts to comments

-Chad going through a tough workout

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Today’s WOD’s:
“Daniel”
or
5 Rounds:
-100 Jump Ropes
-50 Squats
Post times/thoughts to comments.

-Function fitness at it’s best.

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Today’s WOD’s
10 Rounds:
-10 Wall-Ball Shots
-10Pull-ups
or
400M Bear Crawl
Major site update coming in the next couple of weeks. let us know what you think about it!

-Vic on pull-ups during today’s WOD

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Ahh, I’m sure you’re all still full of Paleo/Zone compliant goodness from yesterday, right?
Of course you are. Now it’s time to train!
Today’s WOD:
100 Burpees for time.
-It’s fun, it’s fairly short, and you don’t even have to go outside to do it.
Post time to comments!
Like you don’t already know how to [...]

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It’s Thanksgiving, and clearly we aren’t holding workouts today. We’re busy eating to our heart’s content like everyone else.
We’ll post a WOD for you guys to do tomorrow. We’ve tried it before with no luck, but post your times to the comments. It’ll be fun to see how everyone did.
See [...]

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Today’s WOD:
“Sassafras”
4 Rounds:
-500M Row
-20 Fireballs

-Andre in the middle of yesterday’s “Filthy Fifty”

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*Important*
We will be closed this Thursday and Friday for Thanksgiving. There’s also the distinct possibility we will be closed Friday the 30th, Brandon and I will be heading off to the CrossFit cert down in Charlotte.
Sorry for the inconvenience!

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Today’s WOD:
“Seven”
7 Rounds for time of:
-7 hang power cleans, #95
-7 burpees
-7 deadlift high-pulls, #95
-7 push press, #95
-200 meter sprint
- If the rx’d weight is too much scale back to a weight that you can perform each of the 3 movements with.

-CrossFit RVA’s first dedicated company car

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Today’s WOD:
“Secret Service Snatch Test”
10 minutes of:
-Kettlebell Snatches
-Score = number of snatches completed. Switch arms as necessary. If the kettlebell touches the ground the test is over. Men use 16kg, women use 8kg.
How many can you get? 100? 150? 200?

-Kat at the top of a kb snatch

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Today’s WOD:
AMRAP (As Many Rounds As Possible) in 20 minutes of:
-10 Bodyweight deadlifts
-10 Burpees

-Thao pulling her deadlifts during today’s WOD

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Today’s WOD:
3 Rounds:
X sets of: (X=current minute)
-1 Deadlift, 1 Hang power clean, 1 Jerk (135# guys, 95# girls)
-Rest the remainder of each minute. Round is over when required number of sets cannot be completed within a minute.
-3 minutes rest after each round.
Ex: Minute 1: 1 round, minute 2: 2 rounds, minute 3: 3 [...]

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Today’s Workout:
Run 1 mile
Rest five minutes
Run 800M
Rest five minutes
Run 400m
Rest five minutes
Run 200M
Each run is timed.

-JS rowing for Sarah’s birthday workout from 11/7/07

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Today’s workout was:
AMRAP (As Many Rounds as Possible):
-DB Pressing Snatch Balance 10 (5 right/5 left)
-Pull-up 10

-It was last February, and it was 40 degrees outside.

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