Wednesday 2013.04.24

Apr 23, 2013

Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.


Tuesday 2013.04.23

Apr 22, 2013

Mobilize: Overhead

Strength: Power Snatch

Conditioning:

5 rounds:

  • 1 minute to complete 30 Kettlebell Swings (70/53)
  • 1 minute rest

You have 1 minute to complete 30 kettlebell swings; if you finish before the minute is up, that is additional rest. Every rep under 30 counts as one penalty (ie., 24 reps = 6 penalties). After the workout complete one burpee for each penalty.

Monday 2013.04.22

Apr 21, 2013

Looking for some friendly competition over the summer? The 540 Affiliate League  aims to bring together athletes of all backgrounds from any gym within driving distance of Blacksburg. They have an upcoming 4-Week Summer Season, with Saturday competitions hosted at CrossFit Blacksburg.

Strength:

A/B/C: Press & Back Squat

Conditioning:

6 Rounds for Time:

  • 6 Strict Pull Ups
  • 6 Front Rack Step Ups

Rest 2 minutes

3 minutes, as many rounds as possible:

  • 5 Burpees
  • 20 Double Unders

Saturday 2013.04.20

Apr 19, 2013

Mobilize: Shoulders & Hips

Conditioning:

Option 1

“Nancy”

5 rounds for time of:

  • 400m run
  • 15 Overhead Squats (95/65)

Option 2

5 rounds for time of:

  • 400m run
  • 15 Front Squats (95/65)
Want to get fit for summer while playing with tires, sandbags, and more? Boot camp starts on Monday!

Friday 2013.04.19

Apr 18, 2013

Strength:

A/B/C: Deadlift

Conditioning:

22-16-10:

  • Kettlebell Swing (70/53)
  • Kettlebell Walking Lunge (70/53)
Rest 1 minute
  • 2 Minutes max Double Unders

Mobilize: Hamstrings