Find your 1 rep max on deadlift. This value will be used for our next Wendler Cycle starting next week. Spend 15-20 minutes getting mobile Deadlift 5-5-3-3-1-1-1 -1
CONTINUE READINGIt’s the start of the Nutrition/Performance Challenge! This week we will focus on knocking out 3 Benchmark WOD’s. At the end of the 6 week challenge we will revisit these same WOD’s and gauge your percentage of improvement. For those of you who plan to participate -You will receive a Nutrition/Performance packet outlining the rules […]
CONTINUE READINGMake up a missed WOD West End CrossFit will be closed tomorrow morning. Come out to CFRVA and cheer on your fellow West End CrossFitters at Team Superfit!
CONTINUE READING4 Rounds 10 Deadlifts 215/165 20 Air squats 30 Lateral barbell jumps I notice so many of you who are incredibly hard on yourselves. Rarely do you give yourselves credit for suffering through workouts that MOST would shy away from. I’m a huge advocate for being better today than yesterday. But the thing is, a […]
CONTINUE READINGModified from the 2011 CrossFit Games For time 20 cal Row 30 Wall ball shots 20/14 20 Toes to bar 30 Box jumps 20 Sumo-deadlift high-pull 30 Burpees 20 Shoulder to overhead *We are gearing up for the nutrition/performance challenge! Packets with information on rules and helpful hints will be available next week. Buy in […]
CONTINUE READINGSpend at least 20 minutes rolling out and getting mobile! Push Jerk 3-3-3-3-3 Every Day Can\’t be a Test Day!
CONTINUE READING4 Rounds 5 Power snatches 115/75 5 OHS 200m Row Rest 5 minutes 4 Rounds 5 Power snatches 5 OHS 200m Row
CONTINUE READINGTrack WOD 200m Sprint 10 Broad Jumps 15 Air Squats 400m Run 15 Hand Release Pushups 30 Lateral Hops
CONTINUE READINGMake up a missed WOD Words of wisdom by Freddy over at CrossFit One World. Check it! *No classes at the box tomorrow! Rick will be running a track WOD at Godwin High School at 8am!
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