Sep 30, 2017
Working in teams of four:
- 500m Row Relay (2K total)
- 100m Sprint Relay
- 20 Push-ups Relay
- 30 Air Squat Relay
- 100 DB Snatch (70/50), alternating arms, cumulative, OPWAAT
- 30 Air Squat Relay
- 20 Push-up Relay
- 100m Sprint Relay
- 500m Row Relay
Sep 22, 2017
Working in teams of 3, OPWAAT, for time:
- 3x400m Run Relay
- 75 GTOH @ 135/85
- Run 800m together
- 75 GTOH @ 155/105
- 40 Wall Ball Relay (20/14)
Sep 15, 2017
“Fight Gone Bad!”
Three rounds of:
- Wall-ball, 20 pound ball, 10 ft target (Reps)
- Sumo deadlift high-pull, 75 pounds (Reps)
- Box Jump, 20″ box (Reps)
- Push-press, 75 pounds (Reps)
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sep 8, 2017
One workout today at Washington Park (lower level) @ 0900, all other classes are canceled. Childcare is on.
Come check out the USA Powerlifting Virginia Last Chance Qualifier for Nationals meet we are hosting at the gym! The anticipated schedule for the meet:
- 0645 Doors Open
- 0900-1200 Female Competitors & Lightweight Men
- 1430 – Remainder of Male competitors begin
0900 CrossFit
Working in teams of four, 30 minutes, AMRAP:
- Relay: Line Sprint 5/10/15/20/
- 5 Synchro Jump Lunges
- Relay: Run Backwards 100m (50m out/50m back)
- 5 Partner Sit Ups (Arms Interlaced)
- Relay: Bear Crawl 25m & Sprint Back
- 5 Synchro Hi-Five Burpees
- Relay: Lunge 25m & Sprint Back
- Partner sit-ups (Arms Interlaced)
- Relay: Burpee Broad Jump 25m & Sprint Back
- 5 Synchro Jump Squats
*Add 5 reps to the synchro movements and sit-ups each new round
Sep 4, 2017
Happy Labor Day! One workout at 1000 today, childcare is on.
Working in teams of 4, for total time:
- 2 Rope Climb Relay
- Run 1 Mile – each athlete can depart as they finish their rope climbs, team does not have to stay together
As athletes return from the run, work through conga line style:
- 2 Rope Climbs
- 30/20 Calorie Row or Bike Relay
then, when all teammates are done with the above:
- 120 Synchro Single Arm Kettlebell Thrusters, two persons working
- 800m Run, one teammate off ground at all times
