Today’s WOD:

PR Day

or

Fundamentals Work

Today’s WOD:

3 Rounds:
-10 Deadlift
-15 Depth Jumps
-20 Box Jumps
-50M Sprint
-50M Backwards Bear Crawls

Today’s WOD:

Overhead Squat 5-3-3-3-2-2-2-2-1-1-1-1
http://www.vimeo.com/2234197
-Press and front squat PRs, however ugly they may be.

Today’s WOD:

“Angie”

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Today’s WOD:

10 Rounds:
-1 Minute Clean and Jerk
-1 Minute Rest

Today’s WOD:

Run 1 mile for time

Then

2 Minutes of each:
-Row for Calories
-Dumbbell Thrusters
-Medicine Ball Cleans
-Double Unders
-Pull-Ups

*score is total number of reps.

Today’s WOD:

Deadlift 3-3-3-3-3

then

Skill Work: The Windmill

-We got busy enough with the overhead sit-ups the other night, Dave S. had to use plates instead of dumbbells. The look on his face says he doesn’t care.

Today’s WOD:

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-Perry hitting Overhead Squats.

Today’s WOD:

6×100M Suicides

Today’s WOD:

Snatch Balance 1-1-1-1-1-1-1-1

then

“Jackie”

1000M Row
50 Thrusters
30 Pull-Ups

Today’s WOD:

“Cindy”

AMRAP 20:
-5 Pull-Ups
-10 Push-Ups
-15 Squats

Today’s WOD:

10-8-6-4-2
Squat Cleans
50-40-30-20-10
Abmat Sit-Ups


-CrossFit RVA, one year ago.

Today’s WOD:

11 Rounds:
-5 Box Jumps
-5 Sumo Deadlift High Pulls
*Box Jumps should be big, SDLHP heavy.

Don’t forget to bring in your contract if you haven’t already - they take effect this month! It’s great to see that so many of you are sticking with us for the long run. Most who plan on being in Richmond for the next year signed up for a year, and it looks like we’ll have several new sign-ups this month also. You’ve helped us grow tremendously over the past year, and we hope to return the favor by creating the best gym that we can.

Today’s WOD:

1 Pull-Up on the first minute, 2 Pull-Ups on the second, etc… until all pull-ups cannot be completed within the minute.

then

5 Rounds:
-2 Turkish Get-Ups (1 each arm, heavy)
-10 Medicine Ball Cleans

or

Med Ball Clean and Turkish Get-Up practice.

-Arden Cogar (frequents the only messageboard I go to often, Catalyst Athletics) chops through a 13″ pine log, deadlifts 405# 10 times, and performs 10 Kettlebell C&Js with a 40kg kettlebell.

Brandon went over the Burgener warm-up this week, so here’s a little refresher: