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WODs

  • Monday 7-9-12

    By Jen | In WOD | on July 8, 2012

    Skill Work SNATCHES 3 position snatch 3 x 3 VIDEO Then Take 10 min to work up to a heavy snatch Conditioning WOD Partner rowing Partner A rows 2 min while Partner B rests Switch Partner B rows 2 min while Partner B rests Alternate until 16 minutes of rowing have been completed (8 min […]

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  • Saturday 7-7-12

    By Jen | In WOD | on July 7, 2012

    HAPPY EARLY BIRTHDAY, MINDY! Mindy has requested WOD 4 from last year’s Team SuperFit at CFRVA. “Jake the Snake” 15 Minute AMRAP of Kettlebell Snatches while partner holds handstand position. When partner breaks from handstand, both partners must run around the building. Rules RX Kettlebell Weights = 53# / 35#. Scaled = 35# / Something Small. […]

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  • Thursday 7-5-12

    By Tim | In WOD | on July 4, 2012

    3×7 Deadlifts Then: take the remainder of the time to work “goats”

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  • Wednesday 7-4-12

    By Tim | In WOD | on July 3, 2012

    “Adam” 3 Rounds 400m Run 20 Burpees 20 Sit ups 400m Run 20 Box Jumps (20/24) 20 Air Squats 400m Run 10 Pull ups 20 KB Swings (1.0/1.5)  

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  • Tuesday 7-3-12

    By Jen | In WOD | on July 2, 2012

    Push press 5 x 2 Conditioning WOD 50 Double unders 21 Push press 95/65 50 Double unders 15 Push press 50 Double unders 12 Push press 50 Double unders 9 Push press Don’t Avoid The Suck NEWS AND UPDATES July 4th Schedule 1 Group class at 9:30AM – All other classes cancelled Paleo Nutrition/Performance Challenge […]

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  • Monday 7-2-12

    By Jen | In WOD | on July 1, 2012

    Skill Work – Cleans 3 x 2 Shrug/Drop 4 x 2 Hang POWER clean Conditioning WOD 4 Rounds 10 wall balls 10 Knee to elbow NEWS AND UPDATES July 4th Schedule 1 Group class at 9:30AM – All other classes cancelled Paleo Nutrition/Performance Challenge begins Monday July 9th.  Sign up sheet is at the front […]

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  • Saturday 6-30-12

    By Jen | In WOD | on June 30, 2012

    AMRAP 15 min 12 OHS 95/65 10 Pull ups 8 Lateral BB burpees

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  • Thursday 6-28-12

    By Jen | In WOD | on June 27, 2012

    Hang Power Clean 5 x 2 AMRAP 5 min 2 Muscle ups 25 Double unders REST 2 min AMRAP 3 min 2 Muscle ups 15 Double unders A Master Plan for Taking Back Control of Your Life

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  • Wednesday 6-27-12

    By Jen | In WOD | on June 26, 2012

    5 Rounds 15 Kettlebell swings 10 Box jumps 5 Wall Climbs

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  • Tuesday 6-26-12

    By Jen | In WOD | on June 25, 2012

    4 Rounds 400m run 8 Thrusters 135/95* *Scale weight as needed The 15 Rules of the Paleo Diet – Paleo made simple.

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