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

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[ July 19, 2008; 5:00 pm to 10:00 pm. ] River City Strongman Challenge 2008 will be held July 19 at the Sports Center of Richmond.

Come see strong men (and women!) perform various feats of strength. It’ll be a good time.

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Today’s WOD:
21-18-15-12-9-6-3
-DB Thrusters
-SDLHP

-Megan and Lorena doing kipping pull-ups.

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Today’s WOD:
21-18-15-12-9-6-3
-Dumbbell Cleans (Full Squat)
-Burpees

-Rick Bucinell of Team OBX lifting this past Saturday at CFRVA. Sorry the video is a little dark!

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Today’s WOD:
“Helen”
3 Rounds:
-400M Run
-21 Kettlebell Swings
-12 Pull-Ups

-Justin about to press 5# over his bodyweight.

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Today’s WOD:
Press
1-1-1-1-1-1-1
Then
Push Press
3-3-3-3-3
Then
Tabata Push-Ups
We have a new T-shirt design (will be posted to the site tomorrow) and will soon be taking orders. One last problem, we need to pick another color! We’ve settled on a navy blue, but we’ll let you guys decide on the other.
What would you prefer for [...]

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Today’s WOD:
Deadlift
5-3-3-2-2-2-1-1-1-1
then
Tabata Squats
Rippetoe’s analysis of the Deadlift

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Today’s WOD:
With a Partner -
3 Rounds:
-80 Wall Ball Shots
-60 SDLHP
-40 Box Jumps
-400M Run
Rules:
-Each partner completes half the reps for each exercise
-Only one partner going at a time
-Both partners must finish their reps before moving on to the next exercise
-400M Run is completed by both partners at the same time

-Representing CFRVA - everywhere.

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Today’s WOD:
AMRAP 20:
-15 Behind the Neck Thrusters
-21 Jumping Pull-Ups

-We had a little rain today, cooled things off!

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Today’s WOD:
3 Rounds:
-50 BTB Squats
-30 Snow Angels
-5 Dead Hang Pull-Ups
-10 KTE
-5 Dead Hang Pull-Ups
-10 KTE

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Today’s WOD:
Overhead Squats
5-5-5-5-5
or
75 Overhead Squats in as few sets as possible

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Today’s WOD:
3 Rounds:
-800M Run
-50 Sit-Ups
-25 Medicine Ball Cleans

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Scott Kustes of Modern Forager just wrote a great article on GPP (General Physical Preparedness).
Other than being a good read, it’s important to help understand why we do what we do - CrossFit is the pursuit of a generalized model of fitness, hoping to consistently make gains in the areas of fitness which CrossFit lays [...]

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Today’s WOD:
3 Rounds:
-30 SDLHP
-150 Jump Rope Singles
-30 Push Press
-30 Jumping Pull-Ups
AND
800M run at the end of the last round

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Today’s WOD:
6 rounds:
-1 min KB swings
-1 min Burpees
-1 min Rest

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