Today’s WOD;
AMRAP 20:
-10 Dumbbell Split Jerks (Alternating Arms)
-10 Burpees
-10 Broad Jumps

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Today’s WOD:
“Juicy” - See March 3, 2008
2-4-6-8-10-8-6-4-2
-Thrusters
-Pull-Ups

-Sarah and Sunni
An article on why low-GI carbs are a good thing. Old, but interesting.

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Today’s WOD:
4 Rounds:
-70 Jump Rope Singles
-50 Squats
-30 Knees to Elbows

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“Inman’s Mile”
Walk one mile with a loaded barbell on your back. Loading varied, rx’d is bodyweight. Post time and loading to comments.

-We don’t have a man-crush on Brian, just several pictures of him.

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Today’s WOD:
Snatch High Pulls
1-1-1-1-1-1-1-1-1-1
then
Push Press
5×5 at a moderate weight

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Today’s WOD:
Tabata L-Sits
then
In as few sets as possible:
100 Pull-Ups
150 Kettlebell Swings

-Learning the Snatch

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Today’s WOD:
5 Rounds:
-5 Dumbbell Squat Cleans
-5 Dumbbell Thrusters
Run 1 mile
5 Rounds:
-5 Dumbbell Squat Cleans
-5 Dumbbell Thrusters

-Our free Saturday workout was a big success, and we saw several new guys come out.

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Today’s WOD:
21-15-9
-Overhead Squats
-Burpees

-Brian and Sunni at today’s Olympic Weightlifting class

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Today’s WOD:
“Griff”
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Megan the deadlifting monster

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Today’s WOD:
5 Rounds:
-4 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Abmat Sit-Ups
-3 Minute rest
A compilation from this past Sunday’s weightlifting meet. A few lifts that I liked

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Today’s WOD:
Deadlift
5-5-5-5-5
then
Row 500M
Melanie Roach, Olympian
-Don’t forget! The olympic weightlifting class will start Friday at 7:00pm AND we’re having a free workout this Saturday at 11:00am at the gym. Bring your friends!

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Today’s WOD:
4 Rounds:
-12 Zercher Squats
-12 Push Presses
-100M Bear Crawl

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Today’s WOD:
-30 Burpees
-30 Wall Burpees
-30 Burpee Push-Outs
-30 Donkey Kicks
-30 Burpee Pull-Ups
Keep up with the Olympics! I know I’ll be keeping up with weightlifting.

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[ August 16, 2008; 11:00 am to 12:00 pm. ] We’re bringing back free Saturday workouts! Saturday, August 16th at 11:00am we’ll be holding a workout at the gym. This is open to EVERYONE, even if you’ve never been to CrossFit RVA before.

For directions go here: here
Current CFRVA members: This is a great time to bring your friends. The [...]

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Today’s WOD:
4 Rounds:
-15 Med Ball Cleans
-20 Box Jumps
-25 Butterfly Abmat Sit-Ups

August 15th we’ll be starting an Olympic weightlifting class. It will be every Monday and Friday, taking the place of the 7:00pm CrossFit group class. That means no CF at 7:00 on Monday and Friday!

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