May 23, 2015

CrossFit Virginia Beach – CrossFit (No Measure) gristle crackin’ 3x 10 crossovers 10 scorpion 10 pike sit up Metcon (AMRAP – Rounds and Reps) As Many Rounds As Possible in 12 min: 12 Overhead Walking Lunges 45# 10 Russian Twist 55/35 8 Back Extension 45#…

May 22, 2015

CrossFit Virginia Beach – CrossFit (No Measure) squat pry 3x 5 back roll to pike 5 back roll to straddle 10 cossack Sumo Deadlift (3,3,3,3,3 in15 minutes) Metcon (Weight) Each minute on the minute 7 minutes 3 sumo deadlifts at 85% 25 double unders

May 21, 2015

CrossFit Virginia Beach – CrossFit (No Measure) t spine scrub 3 way hip snatch skill warm up snatch high pull muscle snatch power snatch OHS Power Snatch + Snatch (65-70% of 5/8) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51,…

May 20, 2015

CrossFit Virginia Beach – CrossFit (No Measure) internal rotation barbell smash banded ankle 3x 5 hang muscle snatch 7 pull up Metcon (Time) Four rounds 5 bar muscle ups Run 400 m 3 power cleans at 70% of front squat max Cool down rotator cuff…

May 19, 2015

CrossFit Virginia Beach – CrossFit (No Measure) t spine scrub super rack stretch 27 squat series clean skill work Front Squat (LInear) Front Squat (5/3/1) assistance work 4x 8 banded abductions 8 weighted back extensions 3 seconds up 3 sec down Cool down quad smash

May 18, 2015

CrossFit Virginia Beach – CrossFit (No Measure) oly squat stretch dbl lax ball OH 3x 10 close stance squats 5 divebombers Metcon (Time) 25 slam ball 21–15–9 Handstand push-ups Box jumps 25 slam ball Cool down hand under back lax ball foot stretch

May 16, 2015

CrossFit Virginia Beach – CrossFit (No Measure) Banded hip external rotation Rack stretch 3x 10 squat touch 8 press with empty bar 6 close grip chins Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters,…

May 15, 2015

CrossFit Virginia Beach – CrossFit (No Measure) gristle crackin’ 3x 10 leg swings 10 lunge twist 10 toe touch agility ladder Metcon (3 Rounds for time) T. Rice conditioning test 3 x 6- 50 yard shuttle ( 300 total yards ) Cool down hamstring smash…

May 14, 2015

CrossFit Virginia Beach – CrossFit (No Measure) 3 way hip bully stretch 3x 10 snatch high pull 8 hang muscle snatch 6 overhead squats snatch pull +power snatch+snatch @80-85% (5 sets) For the snatch portions receive the bar as low as you can and stay…

May 13, 2015

CrossFit Virginia Beach – CrossFit (No Measure) t spine scrub track stretch 2x 10 good mornings 10 back roll to pike 10 cross overs Metcon (5 Rounds for reps) 5x 1 min max reps KBS 1 min rest assistance work 100 russian twists Cool down…

May 12, 2015

CrossFit Virginia Beach – CrossFit (No Measure) super rack stretch wrist series 27 squat series clean skill work Front Squat (5-3-1) Front Squat (linear) Cool down 4x 10 banded abductions 8 weighted back extensions 3sec up and down

May 11, 2015

CrossFit Virginia Beach – CrossFit (No Measure) gristle crack dbl band overhead 2x 10 push jerk 45# 20 DUs Metcon (Time) 3 rounds Push jerk 135 x 5 10 box jumps 20/16 Push jerk 155 x 3 6 box jumps 24/20 Push jerk 185 x…

Saturday Suckfest

CrossFit Virginia Beach – CrossFit (No Measure) banded overhead squat pry 3x ostrich walk inch worm + push up horse walk broad jump Metcon (6 Rounds for reps) Buy in: 25 cal row 50 DUs 1min rest 2 rounds Plank hold 1 min Max push…

May 8, 2015

CrossFit Virginia Beach – CrossFit (No Measure) lax ball scrubbing 3 way hip burgener warmup Power Snatch + Overhead Squat (5×1) Metcon (No Measure) EMOM 10: 2 Snatch Pulls @ 85% (3 second first pull) 2 Box Jump 30/24″ minimum Cool down 2 min middle…