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WODs

  • Wednesday 10-12-11

    By Jen | In Kids WOD | on October 12, 2011

    “Jeremy” 21-15-9 Overhead Squats Burpees

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  • Wednesday 10-12-11

    By Jen | In WOD | on October 11, 2011

    AMRAP 20 minutes 20 Double unders 10 Air squats 5 Handstand push ups 1 Rope climb* *The sub for 1 rope climb is 7 pull ups If you are unable to do handstand push ups we will help you modify! Check out the following post from CrossFit Lisbeth.  That You’re here

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  • Tuesday 10-11-11

    By Jen | In WOD | on October 10, 2011

    800m Run 21 Push press* 115/75 1000m Row 21 Push press *Be sure to push PRESS not push JERK.  There is no re-bending of the knee on the push press. Choose a mid-range weight.   Remember, everyone’s rx means something different!

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  • Monday 10-10-11

    By Jen | In WOD | on October 9, 2011

    Find your new deadlift 1 rep max! We are at the end of our 2 cycles of  Wendler and it’s time to find out how much stronger you are. Be sure to use your time wisely.  Warm up thoroughly, get your mobility work in and then hit the barbell.  Do a few warm up sets […]

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  • Friday 10-7-11

    By Jen | In WOD | on October 6, 2011

    MAKE UP A MISSED WOD This weekend Brandon, Rick, Mindy and myself will be competing in the Informal Team Throwdown of Death hosted by SuperFit Games.  This will be Mindy’s very first competition!  Come out to CrossFit Charlottesville and show your support!  First WOD is scheduled to start at 10:30AM. Tim will still run the 8 and […]

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  • Thursday 10-6-11

    By Jen | In WOD | on October 5, 2011

    5 Rounds 10 Push JERK 95/65 10 Box jumps 10 Pull ups Just Give 1% (more) courtesy of CrossFit Montgomery County Please join me in welcoming our newest On-Ramp graduates!  From left to right – Kathleen, Jess, Ryan, Missy, Meghan and Amy.

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  • Wednesday 10-5-11

    By Jen | In Kids WOD | on October 5, 2011

    3 Rounds for time 400m Run 20 Box jumps 10 Push press

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  • Wednesday 10-5-11

    By Jen | In WOD | on October 4, 2011

    For time 3 Rounds 400m Sprint 30 Walking lunges 5 Wall climbs/Substitute is 10 knee to elbows Prehab before you need Rehab!

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  • Tuesday 10-4-11

    By Jen | In WOD | on October 3, 2011

    Wendler Cycle – Deadlift De-loading week 40% x 5 50% x 5 60% x 5 Then your choice of Snatch skill work OR 4 minute row – REST 2 minutes 2 minute row – REST 1 minute 1 minute row Score is total meters completed. We have a few members who are participating in their […]

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  • Monday 10-3-11

    By Jen | In WOD | on October 2, 2011

    HAPPY BIRTHDAY AUDREY! “Audrey” AMRAP 12 minutes 5 Power cleans 135/95 29 Double unders 5 Back squats 135/95 Wendler will be back Tuesday!  Come in and help us celebrate Audrey’s 29th! ALSO, a BIG congratulations to Mai and Shaffer!  We wish the two of you nothing but happiness!

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