WOD-5/2/14
Every minute on the minute for max rounds
From the rack start with 1x jerk (50% 1RM)
Add 5 pounds each successive minute, continue until failure.
3 RFT
10 Box Jumps 24/20
15 KB cleans Alternating 53/35
20 Knees to elbows
Thanks to Aaron Andrews for donating his 1987 iPod mini to the gym. Playlists include artists such as bone thugs and harmony and ja rule. #the90'scalled
One of the biggest draws of CrossFit is the community. From your garage to the box to CF around the globe, this community keeps folks connected.
8 Tips for the CrossFit Initiate: Part 2 - http://www.crossfitrva.com/2015/01/30/8-tips-crossfit-initiate-part-2/
Last week we gave our new members a few tips to make the most out of CrossFit RVA with 4 tips. This week, here’s another 4 to make sure you’re quickly getting the most from your membership. 5. Listen to your Instructors We’re happy to have an extremely experienced group of instructors. Between our t…
Last week we gave our new members a few tips to make the most out of CrossFit RVA with 4 tips. This week, here’s another 4 to make sure you’re quickly getting the most from your membership. 5...
It's yoga night!!
Congratulations to all those hard at work with the Crossroads Adaptive Athletic Alliance to make the extraordinary ordinary! Yesterday the Crossroads Adaptive Coaches Seminar was approved as a provider for continuing education by CrossFit HQ. We are proud of the Crossroads Adaptive Athletic Alliance team. http://crossroadsalliance.org/
Continuing Professional Development (CPD) is the ongoing learning process a Certified Trainer employs to advance professional knowledge, skills and abilities beyond minimum requirements. This ongoing learning process is accomplished by activities such as attending seminars, courses or lectures; atte…
Today
Strength Front Squat 2RM Conditioning 4 x 5 minute rounds, complete - 25 Wall Balls, 20/14 10 C&J, 135/95 The idea is to sprint each round; fastest times are 1:30-2:30/rd; novices will take lon...
OHS & Rope Climbs: 21-15-9 OHS (115/75) 7-5-3 Rope Climbs
21-15-9 OHS (115/75) 7-5-3 Rope Climbs
Come out and support our girl, Lindsey Jacoby next weekend at SuperFit Games - #SFECC2015 in Richmond! We are SO proud of her drive, determination and discipline and can't wait to cheer her on! Go Pony Go!!!! #ponyjacoby #yougotthis #crossfitchesapeake #crossfit #crossfitkids #crossfitopen #rxproshop #wefuelthemachines #sfecc2015 #superfit #sfecc
Freaky Friday
1/31/15 Potluck and Movie Night Event Update: The movie that we’ll be featuring during the Potluck will be Cool Runnings! Make sure to stick around to watch it with your fellow members!
Come join Verve and CrossFit Rosslyn on our annual staff ski trip from February 20th thru 22nd, 2015! Enjoy hitting the slopes with skiiing, snowboarding, and an array of other fun winter activities!...
New Post from Crossfit Rosslyn!
WORKOUT 14.3 MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24…
Today: 3 Minute AMRAP 3 Burpees 10x shuttle runs 5 Min AMRAP 10 burpees 10 shuttle runs 10 DB thrusters 7 min AMRAP 10 burpees 10
Hey CFW tomorrows post (TGIF) has been published on CrossFit Woodbridge!! See you at the box!!
Today: For time: 75 wall balls 100 Double unders 50 goblet squat (53,35) 30 Pull-ups 25 Burpees *Notice we’ve been doing a pretty good amount of burpees. #1. They’re great for conditioning. #2. I know they will be in the open in some capacity. #3. You can move your body through a more complete range of motion.
Today: For time: 2 rounds 50 wall balls 100 Double unders 35 goblet squat (53,35) 30 Pull-ups 25 Burpees *Notice we've been
WORKOUT 14.3 MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box...
Strength Front Squat 2RM Conditioning 4 x 5 minute rounds, complete - 25 Wall Balls, 20/14 10 C&J, 135/95 The idea is to sprint each round; fastest times are 1:30-2:30/rd; novices will take lon...
WOD Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) OTB Burpees
Part I - EMOM for 8 minutes: 3 position Snatch • mid thigh • above the knee • floor Part II - AMRAP in 8 minutes of: • 5 deadlifts 135/95# • 5 hang power cleans 135/95# • 5 front squats 135/95# • 5 push jerks 135/95# Post load of …
Part I - EMOM for 8 minutes: 3 position Snatch • mid thigh • above the knee • floor Part II - AMRAP in 8 minutes of: • 5 deadlifts 135/95# • 5 hang power cleans 135/95# • 5 front squats 135/95# • 5 push jerks 135/95# Post load of …
Tomorrow, BCF will be closed (we’ll still have the Free Class, Foundations and Open Gym) to celebrate CrossFit Route 7’s Soft Grand Opening Celebration (we are up and running in our temporary space)!!! We are going to have FREE WODs running at 9am, 10am, 11am, and 12pm. We will have a beginner…
Fri 30 Jan 2015 http://wp.me/p2SUDs-1kH
WOD Strength/Skill 3 Rounds: 8-10 Deadlifts 1:00 Rest :20-:30 Handstand Hold 1:00 Rest :20-:30 Chinup Hold 1:00 Rest Metcon 6 Rounds: :30 Row 2:30 Rest
WOD Strength/Skill 3 Rounds: 8-10 Deadlifts [3110] 1:00 Rest :20-:30 Handstand Hold 1:00 Rest :20-:30 Chinup Hold 1:00 Rest Metcon 6 Rounds: :30 Row 2:30 Rest
http://northendcrossfit.com/?p=2950
29 Jan, 2015 Categories: Uncategorized Comments: No Comments Friday January 29, 2015 Strength: Strict Press 5×5 (Adding albs from last time) Then: 5 Min AMRAP 8 DB Thrusters (45/25) 8 T2 B Rest 3 Min 5 Min AMRAP 6 DB Push Press 6 Jumping Lunges
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Remember guys on any given Tuesday or Thursday night you can come in between five and 5:30 PM or between 730 and 8 PM to do your deadlifts PR challenge homework free of charge. No need to register.
Courtesy of @jencurry84 new reading material for the bathrooms. #neverdoesrealworkatwork
Setting up for a movie night for this Saturday.
http://crossfitchronic.com/2015/01/29/013015-fri/
1/30 FRI 1. Snatch Complex x5: Power snatch + OHS + Snatch (2 sec pause in bottom of each) * Try not to drop the bar during the entire set * Rest as needed between sets and try to increase weight a...
1/30 FRI 1. Snatch Complex x5: Power snatch + OHS + Snatch (2 sec pause in bottom of each) * Try not to drop the bar during the entire set * Rest as needed between sets and try to increase weight a...
Copyright 2015 KGRogersphotography www.kgrogersphotography.com
Aren't YOU glad that Craig celebrated his 70th Birthday today? AND that his wife Chris is so thoughtful she threw him right under the birthday-bus with Maggie and Jeff .... so we could ALL do 70 reps of 3 movements?!? Cheers, Craig! Thank you so much. Like this post - or better - COMMENT here on which movement YOU found you loved (or dreaded!?) the most! For those of you who may not know, Craig and Chris Taylor have been with us since 2007. Craig RX'd todays workout in 19:20. Pretty awesome!
Liz isn't horsing around when it comes to her training:
In November 2012 Liz Johnson finished a year of extensive travel for work and found she wasn’t as healthy as she would’ve liked. She saw a Facebook post from a friend who had just started at Brickhouse and was intrigued. Prior to the post she had never heard of CrossFit. Today Liz reminisces that it…
Photogenic guy has nothing on Sarah! Thanks Cute E's Photography for the great shot. And thanks Sarah for being so happy running in the cold.
Come out and learn something !
Various Bootcamp pics... This class has been awesome!! One more class left - fit test, measurements and then celebration!!
7pm re-living 14.3
Thursday's WOD: U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen. MINI Hidalgo WOD For Time: Run 800m Rest 1 minutes 135/95 pound Squat clean, 20 reps 20 Box jump, 24″ box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24″ box 135 pound Squat clean, 20 reps Run 800m
Day 29/365: Use Your TV to Time Your Pain: Hips and lower leg http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your-pain-hips-and-lower-leg/
Hey Supple Warriors, Today we are going to tweak the couch stretch and explore some ugly areas of the lower leg. The goal: Try to work in the business while
Mark your calendars for February 13th! Come celebrate a fun night out with box members as we celebrate the 3 year anniversary of BCF!! Fun gets started at Carpool around 8:30pm! https://www.facebook.com/events/695904423860283/?context=create&previousaction=create&ref=2&ref_dashboard_filter=upcoming&source=49&sid_create=2403152434
Wednesday 1/28
Fully stocked - Come check it out! #alltheprotein
Focus Fans! Don't forget tomorrow is Bring a Buddy to the Box Day. Bring your friends to the 5 p.m. and 7 p.m. group class to experience first-hand what a CrossFit workout is like. This goes for the 6 p.m. Ladies Night as well, ladies.
On the Podium: Balazs Kocsis "When you think about quitting, think about why you started."
Interested in starting CrossFit? Join us for our next Fundamentals session on Tuesday, February 3rd. Our Fundamentals class meets 3 times a week for a month. During each class session you will learn all of the foundational movements and lifts we perform along with getting a great work out! Contact us for more info or to sign up!
