Crossfit Virginia Beach

May 18 2012

Thomi CFVB — Fri, 18 May 2012 04:00:33 +0000

10 rounds for time

10 Dumbbell swings weight of choice

10 Sit-ups

Post time to comments.

May 17 2012

Thomi CFVB — Thu, 17 May 2012 04:00:06 +0000

As many rounds as possible in 12 minutes of:

One rounds consists of:

1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups

Post total rounds to comments.

(please check 5-10-12 for recent shoulder press max)

May 16 2012

Thomi CFVB — Wed, 16 May 2012 04:00:33 +0000

Sumo Deadlift 5-5-5-5-5 @ 80-85 % of max and then “Flight Simulator” (10 min cap): 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 Double Unders (each set unbroken) you MUST stop between sets Last time we did this one here

May 15 2012

Thomi CFVB — Tue, 15 May 2012 04:00:25 +0000

Complete 10 rounds for time: 10 Ring Pull Ups 10 Push Ups Post time to comments.

May 14 2012

Thomi CFVB — Mon, 14 May 2012 04:00:11 +0000

21-18-15-12-9-6-3 185 pound Front Squat Sit-ups Last time we did this one HERE

May 11 2012

Thomi CFVB — Fri, 11 May 2012 04:00:57 +0000

We believe in the beard @ CFVB!!
4 rounds

1/2 Bodyweight farmers carry 200m ( pinch grip )

50 Double unders

Post time to comments.

May 10 2012

Thomi CFVB — Thu, 10 May 2012 04:00:32 +0000

This is an amazing video!

Shoulder Press 1-1-1-1-1-1-1 find a new max!

Make sure you make it in, you will need this number soon!

Then.. 1 mile run for time.

May 9 2012

Thomi CFVB — Wed, 09 May 2012 04:00:00 +0000

So Katie Gallagher decided to join the Under Armour challenge (http://whatsbeautiful.ua.com/) to push herself to do something different and also because she likes Under Armour gear. She decided to do something a little bit different than your normal “run a marathon” or “do 10 pullups” so she will be paddling 23 miles on her standup paddle board. The plan is to paddle from Owl’s Creek Boat Ramp, out Rudee Inlet, up the coast, around First Landing, under Lesnar Bridge, through Broad Bay to 64th Street. This is about 19 miles, so she will make up an extra 4 miles somewhere along that route. She will have a “support boat” with her in the form of Josh Astor on his 17′ touring kayak (Thanks Josh!!!!). Because this challenge is so weather dependant, we’re aiming for June 22nd or 23rd, but could possibly head out as early as June 17th if the weather is ideal.
We would like to get people to “sponsor” her by donating to the 31 Heroes Project. You can check out their website for more information (http://31heroes.com/). They were gracious enough to set up a link so you can donate directly through their website in her name. Just go herehttp://www.31heroes.com/support-a-otof-athlete/ and pick her name from the drop down menu.

Complete the heaviest set possible:

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.

*Work up to the heaviest set of 3 reps possible.

Post heaviest set completed to comments.

May 8 2012

Thomi CFVB — Tue, 08 May 2012 04:00:38 +0000

This Saturday is bring a friend day! Bring a friend or a few for fun team WOD for free

“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

May 7 2012

Thomi CFVB — Mon, 07 May 2012 04:00:11 +0000

5 Rounds

20 meter Bear Crawl
5 Deadlifts 315 pounds
10 Burpees

Post times to comments.

Ok. So the results are in!Bench Press: Shay took first and Selena took second in their weight class. Deadlifts: Katie go first in her weight class, Shay got first and Selena got second in their weight class and Robert got 1st in his weight class and age group. PLUS Robert set a meet record for the masters 60+. He beat the last record by 100lbs!

You made me proud guys!!!