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

-Ari working on the farmer’s walks during last Saturday’s free workout. We had a great time, had about 20 people come out, and even had a few new people stop by. Looking forward to the next Saturday workout, we’ll keep you posted on the date.

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Today’s WOD:
Deadlift to a 1RM
Suggested rep scheme: 5-3-3-2-2-2-1-1-1-1
then
Tabata Push-Ups
http://www.vimeo.com/1851892

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Today’s WOD:
10 Rounds:
-100M Sprint
-5 Dumbbell Thrusters
-5 Pull-Ups
-10 Steps Walking Lunges

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Today’s WOD:
30 Box Jumps
Rest 3:00
5 Rounds:
-15 Medicine Ball Cleans
-Max Rep Handstand Push-Ups
Rest 3:00
30 Box Jumps

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Today’s WOD:
30-25-20-15-10-5
-Push-Ups
-Knees to Elbows
Rest 5 minutes
500M Row

-Coach Chris Wilkes discussing something of monumental importance. Apparently the hips.

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Today’s WOD:
Run 1600M
Rest
Run 800M
Rest
Run 400M
or
“Fran”
21-15-9
-Thrusters
-Pull-Ups

-Group shot from this past weekend’s seminar.
Don’t Forget we’ve got a FREE workout followed by a cookout this Saturday, 9/27. The workout will begin at 4:00pm, and we’ll cookout after the workout finishes up. We’ll bring a grill, a cooler, and some food - BRING FOOD AND DRINKS! [...]

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Today’s WOD:
AMRAP 20:
-12 Sumo Deadlift High Pulls
-12 Presses
-90 Jump Rope Singles or 25 Double-Unders
Check out this video from this past weekend’s Olympic Weightlifting Seminar with Chris Wilkes:
Coard and Cody having fun - 2 person Clean and Jerk

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Today’s WOD:
“Barbara:
5 Rounds:
-20 Pull-Ups
-30 Push-Ups
-40 Sit-Ups
-50 Squats

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Today’s WOD:
10×100M Sprint
then
15 minutes of ring work

-John-Scott is one of our first members and celebrated his birthday today with:
“John-Scott’s Birthday Beating”
10-9-8-7-6-5-4-3-2-1
-225# Deadlifts
-75# Sandbag Squat Cleans
-Burpees

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Today’s WOD:
Front Squat 5×5
then
200M Farmer’s Walk
200M Waiter’s Carry
then
4 Rounds:
-Max Butterfly Abmat Sit-Ups
-Max Reverse Hyperextensions, unweighted

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

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Hey guys, one last reminder - we’re hosting an Olympic weightlifting seminar next Sunday, 9/21. Chris Wilkes, coach of OBX Weightlifting will be heading up instruction.
We’ve only got a few CrossFit RVA members who are attending. This is a prime opportunity to receive instruction from one of the best weightlifting coaches [...]

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Today’s WOD:
8 Rounds:
-6 Deadlifts
-6 Hang Power Cleans
-6 Push Presses

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In rememberance of 9/11, choose one of the following “hero” workouts:
“Murph”
“Badger”
“JT”
or “Michael”
The recent TV ads by corn refiners got me reading. Take a look at their site, and then check out the following:
Sugar Coated
The Murky World of High Fructose Corn Syrup

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Today’s WOD:
Sotts Press 5×5
then
100 Knees to Elbows in as few sets as possible.
An instructional video of today’s Sotts presses I put together. Check it out, all the cool kids are doing it.

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