Crossfit Virginia Beach

May 24 2013

Thomi CFVB — Fri, 24 May 2013 04:00:50 +0000

“Rob2D2″
5 rounds for time
155 pound front squat 10 reps
15 toes to bar
155 hang power clean 10 reps
15 hand release push ups.
Post time to comments.

Thomi CFVB — Thu, 23 May 2013 04:00:29 +0000

4 rounds
10 candlesticks
10 weighted GHR

Thomi CFVB — Wed, 22 May 2013 04:00:30 +0000

20 min to find 1 RM heavy Push Jerk
Then
5-4-3-2-1
Push jerk 75%
Back squat same load double reps
Post loads and time to comments.

We will be running Murph at 9:30 am on Memorial Day. Please make sure you sign up on the clipboard by the blackboard and read the scaling options.

Thomi CFVB — Tue, 21 May 2013 04:00:57 +0000

Strength work week 2 cycle 1
Then
6 rounds
7 ring push up
7 strict ring row
Not for time.

Thomi CFVB — Mon, 20 May 2013 04:00:35 +0000

“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.

Thomi CFVB — Fri, 17 May 2013 03:14:31 +0000

AMRAP 30 Minutes

5 Sumo Deadlift @ 75% Max

10 Strict Toes to Bar

80 M Sprint

Thomi CFVB — Thu, 16 May 2013 04:00:22 +0000

For max load
Hang clean x2
Front squat x1
Push press x1
Post loads to comments.

** this Saturday we will be having a kipping pull up and muscle up clinic in lieu of a WOD. Also, the paleo retest will be Saturday the 25th.**

Thomi CFVB — Wed, 15 May 2013 04:00:08 +0000

4 rounds
800 meter run
For individual time.
Post times to comments.

Thomi CFVB — Tue, 14 May 2013 04:00:51 +0000

Strength work week 1 cycle 1
Then 4 sets
5-7 ring dips
7-10 strict pull-ups
Post reps to comments.

** this Saturday we will be having a kipping pull up and muscle up clinic in lieu of a WOD. Also, the paleo retest will be Saturday the 25th.**

Thomi CFVB — Mon, 13 May 2013 02:22:51 +0000

2 sets max time L hang
Then:
50 Burpee box jumps 30 inch box jumps for time
Post times to comments.