Friday 2013.05.31

May 30, 2013

Conditioning:

“Helen”

3 Rounds for Time:

  • 400m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups
Compare to 20130110.
Mobilize: Hamstring PNF Stretching

Monday 2013.05.20

May 19, 2013

Strength:

Press
Clean & Jerk, 5×2 @85%

Conditioning:

 “Fran”

21-15-9 of:

  • Thruster (95/65)
  • Pull Ups

Compare to 20121213.

Saturday 2013.05.04

May 4, 2013

Skill: Headstands & Handstands

Conditioning:

5 rounds for time:

  • 10 Push Press (95/65)
  • 10 Box Jump (24/20)
  • 10 Pull Ups
  • 80m Farmer’s Walk, as heavy as possible

Monday 2013.04.29

Apr 28, 2013

Strength:

A/B/C: Back Squat

Conditioning:

Row 1k, immediately followed by 5 rounds of:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Kettlebell Swings (53/35)

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