Crossfit Virginia Beach

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

 

Will swinging the 2 pood

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

   

 

Some more pics from the burpees in an odd place challenge.. Our burpee leader Adam on the beach

*********************Announcement*****************************

 I am planning to have a fundamentals review for all the clients on Saturday OOctober 18th, we will be covering all the fundamental movements again, and also have a nutrition ( ahem... Zone )lecture. On that Saturday, new people will be able to come in and knock out all 3 fundamentals in one day instead of 3 separate one on one sessions. Also I will be reducing the rate for the fundamentals which are normally $60.00 per session ($180.00 total) but will be $100.00 for new people attending that day ( free for current clients to review ) So spread the word and or bring in a friend.

Rest Day

       

WOW how beautiful is that?? Lisa and Andrew are always awesome about sending in pics.. What is more fun than burpees at 11,000ft ? umm like 15 of them :)

I totally am living vicariously through these pics.. That is just awesome scenery

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

 

Joe slam balls

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

Post time to comments.

 

Adam on the double unders

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

 

The whiteboard after yesterday's PR day.. You all brought it! EVERYONE PRd

Today is PR day... Pick your poison and attack it!

 

Court admiring her callouses

Overhead Squats 1-1-1-1-1-1-1 reps

Post loads to comments.

 

Tommy air squats

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

 

2pm coming in from a run

Rest Day

 

Friday Jonathan bought in on the burpee challenge with 91 burpees!

NOW for the burpee challenge, challenge. Do your burpees for the day in an odd location and get a pic for the site :) the bathroom, a store, where ever! you just have to do your whole set there. I did mine on Friday at Bangkok garden at Hilltop but my phone couldnt get the pic boooooooo

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

Joe and Tommy on the ropes

For time:
100 Walking lunge
800 meter Run
100 Squats

Post time to comments

 

Nicholas working the wallballs

Three rounds for time:

Row 400m

Run 400m

Posttimes to comments.

 

Tommy walking lunges

Five rounds for max reps of:
Push ups
Pull-ups

Post reps for both exercises in all rounds.

 

Amber and Jennifer

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

 

Yeti SDLHP

For time:
95 pound Clean and Jerk, 50 reps

Post time to comments.

 

Who is that mysterious man?

 

It's Anthony.. coming back to join in the fun :) Welcome back!

Rest Day

 

Joey... somehow far away from "his" spot in the gym, and no where near the center of the mat ( as a matter of fact he is touching 2 different cracks in the matting ).. ohh it must have been a bad one

As many rounds as you can in 40 min. of:

250 m.run

20 box jumps

20 walking lunges

20 double unders

20 slam balls

2 rope climbs

20 wall balls

4 rounds for time

95 pound Thruster 15 reps

95 pound SDLHP 15 reps

post times to comments.

 

The Zone food pyramid, make sure you get you water then food sources are 40% carbs, 30% protiens and 30% fat with grains being used SPARINGLY

Today's WOD is being done in honor of Josh Harris. Josh was a SEAL who recently lost his life while deployed protecting the freedom we enjoy here in America. Our hearts and prayers go out to Josh's family, friends and teammates. Rest in peace.

To all of the operators still over there standing the watch.....Thank you.

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

 

Court and John squat clean

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

 

Rob on the ring dips

Complete three rounds for time of:
95 pound Power Snatch, 21 reps
Run 400 meters

Post time to comments.

 

David and Yeti working through last Friday's WOD

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

 

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

 

Round 1 - 5 10 15

Round 2 - 10 15 20
Round 3 - 15 20 25
Round 4 - 20 25 30

Round 5 - 25 30 35
Round 6 - 30 35 40

Round 7 - 35 40 45

Round 8 - 40 45 50

Round 9 - 45 50 55

Round 10 - 50 55 60

 

By the way, Adam has sucked a few of us into the Burpee challenge. Today is day 2.... so 2 burpees for those of us dumb enough to do burpees when we don't have too. ( How did I get sucked into this again? ) 

 

 

Jessica and Tommy killing it

 

workout at 9:30 today , not a rest day

"Annie"

50-40-30-20-10 rep rounds of:

Double unders
Sit-ups

Post time to comments.

 

sea of bars

Tropical rest day, Thanks Hannah

Okay everyone. it is like 1am and it is not looking good. Weather report is as follows right now

WINDS WILL INCREASE RAPIDLY OVER THE TIDEWATER AREA AROUND MIDNIGHT TONIGHT AND AROUND SUNRISE OVER PORTIONS OF THE LOWER MARYLAND EASTERN SHORE... CONTINUING TO INCREASE THROUGH THE MORNING AND EARLY AFTERNOON HOURS. WIND SPEEDS OF 35 TO 45 MPH WITH GUSTS TO 55 MPH ARE EXPECTED BY THE MID MORNING HOURS OVER HAMPTON ROADS AND BY EARLY AFTERNOON OVER THE LOWER MARYLAND EASTERN SHORE. WINDS OVER THE COASTAL WATERS ARE EXPECTED TO GET UP TO 45 TO 50 MPH WITH GUSTS TO 60 MPH. SPEEDS WILL DIMINISH IN THE EVENING HOURS AS THE STORM ACCELERATES UP TO THE NORTHEAST...AND DROP OFF SIGNIFICANTLY TOWARDS MIDNIGHT.

That does not sound favorable, so I am going to go ahead and call it an off day. I am open to coming in Sunday if anyone is interested we can do a 9:30am then?

 

Andrew getting his rope climb on

**UPDATE.. We may not have class tommorow 9-6-08 due to the storm. I will post tonight in comments as to the decision.**

21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups
185 pound Deadlift
Ring Dips

Post time to comments.

2pm getting some

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
 

Rick and Dom pullups

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

Post time to comments.

Jessica and Jill KBS

"Elizabeth"

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

Post time to comments.

A rarely seen Travis

Five rounds for time of:
30 Walking lunges
15 Handstand push-ups

Post time to comments.

  

CFVB star shaped sychronized rowing team practicing for the star shaped olympics..also slated for competition, the star strech-a-thon