WODs Archive - CrossFit RVA

By: Crossfit Rva  09-12-2011

WODs

Deadlift
3×5 (+5-15#)

then

EMOM 6:
1 Power Clean, 2 Front Squats (185#/125#)

Advanced:
Squat to a 5 RM

Do something crazy at 11:11 AM and 11:11 PM. So many 1′s.

Kelly

5 Rounds:
400M Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/12#)

Press
3×5 (+2.5-5#)

then

AMRAP 10:
5 Ring Dips
10 Squats
10 Sit-Ups

Advanced:
Snatch and Clean and Jerk
10-15 reps each at 50%-65%

Kind of looks like a Jake doppelganger…

1K Row
100 Hammer Swings (50 Each Side)
800M Run
100 Double Unders

Back Squat
3×5 (+5-10#)

then

20-15-10
Kettlebell Squat Cleans (16 kg/8 kg)
Pull-Ups

Advanced:
Press
3×5 (+2.5-5#)
Back Squat
(+5-10#)

Power Clean
3-3-3

then

21-15-9
Pendlay Rows (135#/95#)
Burpees
Lunges

Advanced:
Press to a 5RM

Death by 10 Meters

With 2 cones set up 10M apart, run 10M in the first minute, 20M in the second minute, 30M in the third, and so on and so forth until you are unable to run sprint the distance within the minute.

Who let the gorilla loose?

Press
3×5 (+2.5-5#)

then

AMRAP 11:
50 Box Step Ups (16 kg/8 kg each hand)
10 Sandbag Get Ups (50#/35#)
1 Rope Ascent

There’s a man in booty (wrestling?) shorts in the photo. Zoom in if you dare.

Nicole

AMRAP 20:
400M Run
Max Rep Pull-Ups

Strategize and visualize those pull-ups: it helps.

A couple Halloween pics are coming in the next two days. Regrettably, there was no green body painted man with ripped purple jeans at the gym. What a shame.

Back Squat
3×5 (+5-10#)

then

4 Rounds:
8 Power Cleans (135#/95#)
8 Kettlebell Swings (32 kg/24 kg)

Deadlift
3×5 (+5-15#)

then

3 Rounds:
8 Back Squats (135#/95#)
250M Row

Great work on Cindy yesterday, folks. Way to set some PR’s!

Cindy

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

Press
3×5 (+2.5-5#)

then

3 Rounds:
400M Run
10 Burpees
10 Pendlay Rows

4 Rounds:

Each round consists of 6 cycles of the following:

Dumbbell Hang Power Clean
Dumbbell Front Squat
Dumbbell Push Press
Dumbbell Lunge Right
Dumbbell Lunge Left

Once you begin a round, do not set the weight down until all 6 cycles are complete. Go up in weight each round to perform the heaviest round possible and rest as needed between rounds.

Back Squat
3×5 (+5-10#)

then

21-15-9
Thrusters (115#/75#)
Box Jumps (30″/24″)

A big RVA thanks goes out to all of our great volunteers for helping us run the Old Dominion Classic. As always, we can’t do it without your support. Thanks guys and girls!


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