Today’s WOD:
“Michael”
3 Rounds:
-800M Run
-50 Back Extensions
-50 Sit-Ups
Know your Olympic lifts!
The olympic lifts promote promote power, speed, and strength. The explosive triple extension found in the lifts carries over not only to CrossFit, but to sport and the activities of a healthy active lifestyle. We are slowly integrating the lifts into the overall programming, [...]

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Today’s WOD:
21-18-15-12-9
-Deadlift
-Hang Power Clean
-Front Squat
-Pushpress
Guys 65#, Girls 45#

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Today’s WOD:
-5 minutes Jump Rope
-5 minutes Kettlebell Swings
-3 minutes Jump Rope
-3 minutes Kettlebell Swings

-Brandon and Jake at their USA Weightlifting Club Coach certification this past weekend.

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Today’s WOD:
5 Rounds:
-100M Bear Crawl
-10 Bodyweight Deadlifts
-10 Zercher Squats with a Sandbag @ 30% Bodyweight

-VCu’s Rugby team during “Spit”. Don’t ask.

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[ April 13, 2008; 9:00 am to 4:30 pm. ] Olympic Weightlifting Seminar

To sign up, please download our sign-up sheet and take a look at our flier

Who:
Lead instructor Chris Wilkes, head coach of Team OBX, with Coard, Caine, and Cody Wilkes. Hosted by CrossFit RVA

When:
April 13th, 9:00am-4:30pm

Where:
CrossFit RVA
711 Hospital St, Suite 1
Richmond, VA 23220

Cost:
$97

Payments due by March 31st, [...]

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Today’s WOD:
400M Walking Lunge
Final reminder: Brandon and I will both be gone this weekend, no class Friday!
We’ll be doing a little bit of…

..Just with not as much weight.

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Today’s WOD:
5 Rounds:
-400M Run
-15 Burpee Pull-Ups
As a reminder, no classes on Friday! Brandon and I will both be in PA for our USA Weightlifting Club Coach certifications. We’ll post an at-home WOD or all of you who are interested in still training.

-Yay burpees!

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

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Today’s WOD:
-50 Box Jumps
-50 Pull-Ups
-50 Kettlebell Swings
-50 Sit-Ups
-50 Dumbbell Hang Power Cleans
-800M Run
-50 Back Extensions

-Caine Wilkes, son of Chris Wilkes, putting up a heavy snatch. Chris will be teaching a seminar here at CrossFit RVA on April 13th on the Olympic Lifts. More information will be posted soon! Also, classes will be [...]

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Today’s WOD:
“Diane”
21-15-9
-Deadlifts
-Handstand Push-Ups
CrossFit typically incorporates powerlifting movements and its assistance exercises such as the back squat and other squat variations in addition to the deadlift. At CrossFit RVA, we believe that strength training using these compound movements can only help to increase your general physical preparedness (GPP) and contribute to a greater potential work [...]

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Today’s WOD:
Row or run a 5k with a partner. Sumo Deadlift High Pulls can be substituted for the rows, with 1 SDLHP equal to 10 meters. First partner sets the pace for the other partner. Partners can switch places as many times as they wish, but the second partner must row/run as [...]

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Today’s WOD:
10 Rounds:
-100M Run
-8 Dumbbell Thrusters
-5 Pull-ups

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Today’s WOD:
At the beginning of each minute, perform X number of back squats, where X equals the current minute. For example, on minute 1, 1 back squat, on minute 2, 2 back squats. Continue until you cannot perform the required number of back squats within the span of one minute.
Guys: 65#
Girls” [...]

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Today’s WOD:
21-18-15-12-9
-Wall Ball Shots (20# ball guys, 12# girls, 10′ target)
-Pull-Ups

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Today’s WOD:
6 Rounds:
-1 minute of Overhead Squats
-1 minute of Burpees
-1 minute of Rest

-Chad on dumbbell cleans. Work is almost completed on the bathroom and office. Things will start looking much better soon!

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