Crossfit Virginia Beach

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Rob split jerk

50-40-30-20, then 10 rep rounds, for total time of:
Hip extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump

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Nicholas push jerk

Clean and Jerk 3-2-2-2-1-1-1 reps

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Curt back squat

Rest Day

John.. Done son!

With a continuously running clock 5 rounds 6 minutes each which the first minute is max walballs, the second minute is max rope climbs, and in the remaining four minutes you must run 400m. Any time left in the 6 minutes after the run is completed may be used as rest.

Post total wallballs and total rope climbs to comments.

Joe, loving the rower

Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
95 pound Deadlift 21 reps
21 Toes to bar
21 Double unders

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Tire flips anyone?

Front Squat 3-3-3-3-3-3-3 reps

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Team CrossFit VB photo finish.. must click for full size and enjoy the faces :)

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

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Thomi and James aka "Jim James" from Steel City CrossFit in Ontario during his visit to CFVB 

Deadlift 3-3-3-3-3-3-3 reps

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Okay everyone.. I have started another blog called CFVB in the zone. I am hoping that it will be a good place for those of you on the zone to have recipe resources, to share experiences and ideas and to just look for help where you are having trouble. It will be updated every Monday with a new recipe and pic :) I am hoping it takes off an is something wonderful for you guys! If not, we will just let it die :)

 

Will with awesome extension and air on his burpee

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

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Some of the pics from the Mud run :) Great job teams!**clicky for full size pics**

Thomi with the girls after thier first WOD together

Class will be at 11 am today to allow us to go cheer on our runners in the mud run! Class will be at the gym :) see you guys there

 
Jonathan Back squat

For time:
95 pound Squat clean, 21 reps
42 Hip extensions
95 pound Squat clean, 15 reps
30 Hip extensions
95 pound Squat clean, 9 reps
18 Hip extensions

Post time to comments.

ohhh yea... hip extensions :)

***FYI Saturday's class will be held at the Mud Run site so that we can be there to cheer our teams on!!! Who knows what the WOD will be.. will have to figure it out on site :)

The race is going to be at little creek naval base.Enter Little Creek Base using Gate 3, proceed to Gator Blvd., turn left. Make a right on to Hewitt Drive and follow security signs to designate Mud Run parking areas. Don't forget a photo ID to show at the base gate. Please follow the instructions of the volunteers and security personnel. We may try to organize a carpool??post ideas or objections to comments :)

All runners must be in the corral on the beach by 7:15 a.m. SHARP

Shoulder Press 3-3-3-3-3-3-3 reps

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No push pressing or jerking.

Rob and Tommy dueling situps

For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups

Post time to comments.

Court, Erin, Penny, and Mahesh during yesterday's WOD

For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups

Post time to comments.

Gerry and Will getting some post WOD quality time

Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups

Post rounds completed to comments.

Andrew weighted pull up

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

The boys cleaning

Overhead squat 3-3-3-3-3-3-3 reps

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Moti squat clean

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Tom... working out :)

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

Post time to comments.

 

Great job boys and girls lots of weight over the bar yesterday! Awsome work!

for Tommy :) no explination needed

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.

Laura working hard

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Post time to comments.

Curt and Adam doing wallballs

A rest day pic of an adorable piggie that Brian S. sent me

2 rounds

1 minute at each station max reps

kb swings 1.5 pood

jumping pullups

sit ups

rope climbs

double unders

burpees

tire flips

walking lunge

all the boys love Kelly

Snatch 1-1-1-1-1-1-1 reps

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burpees yayyy

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Stephanie knees to elbows

For time:
80 squats
95 pound Push press, 10 reps
60 squats
95 pound Push press, 20 reps
40 squats
95 pound Push press, 30 reps
20 squats

Post time to comments.

The 5:30 crew knocking out yesterday's WOD

Three rounds for time of:
Row 500 meters
Push ups 40 reps

Post time to comments.

Joey and Rob working hard

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Andrea, Thomi and Lisa in the midst of the Painstorm makke-up on Sunday

Rest Day

Make up painstorm today  Sunday July 20th @ 9 am.. see you kids there :)

Curt's soon to be patented "Star Stretch" 2 day seminar on how to do it coming soon