Crossfit Virginia Beach

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

FYI.. There will be no 7pm class tonight, there also will be no 9:30 am class on Sat. Class on Sat. will be held at 4:00pm ( costume optional but prefered ) and we will be having a lil get together after the WOD to include 1 pullup, 1 oz of beer on the minute for 100 min or as long as you can last,and god knows what else will come up.. bring twister, jello shots,food, your friends, your own alcohol.. whatever :) WHAT KIND OF BEER SHOULD I BUY FOR THE PULLUPS/SHOTS? lemme know

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

 

Another great use for the rings, rest stabilizers

FYI.. There will be no 7pm class on Halloween night, there also will be no 9:30 am class on Sat. Class on Sat. will be held at 4:00pm ( costume optional but prefered ) and we will be having a lil get together after the WOD to include 1 pullup, 1 oz of beer on the minute for 100 min or as long as you can last,and god knows what else will come up.. bring twister, jello shots,food, your friends, your own alcohol.. whatever :) WHAT KIND OF BEER SHOULD I BUY FOR THE PULLUPS/SHOTS? lemme know

"Benchless Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Push ups ( double reps )
Clean: 3/4 body weight

Post time to comments.

 

 

 

OHH what joy L-sit intervals bring to people's faces

Five rounds for time of:
50 Squats
100 single unders

Post time to comments.

 

Cindy repping out some push ups

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

 

Pete displaying the downside to double unders ( and the correct spelling of Metallica hahah )

Rest Day

Results from yesteday's team WOD......

 

The Merry Pranksters came in with a time of 32:44 a whopping 1 rep every 1.64 seconds... Winners for the day by .01 secs :)

 

The Rampaging Goldfish came in with a time of 22:02 with a modified rep scheme to reflect the 2 person team ( 200 of each movement ) which comes to a rep every 1.65 seconds

 

Zeig Dudes came in with a time of 35:11 which comes out to a rep every 1.76 seconds

 

The Lumbar Arches came in at 37:14 which comes out to a rep every 1.86 seconds

 

Metalica Rulz came in at 53:02 which comes out to on rep every 2.65 seconds

Team WOD.. teams of 3 must complete the following:

300 Double unders

300 Push Press 45#

300 Medicine Ball Cleans 20#

300 Double unders

may not be partitioned, only one team member may be moving at a time all reps must be completed prior to moving to next movement

Post team and time to comments

 

 

Tommy and Yeti Painstorming

Back Squat 3-3-3-3-3 reps

Post loads to comments.

 

Court Deadlifting

For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

Post time to comments.

 

Chalk makes you stronger

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Post time to comments.

 

Justin gettting full ROM on his pushups

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.

 

Soo Yeaaa Dom broke the toilet seat kicking it down because one of you boys left it up!! good thing we have so much athletic tape so Gerry could tape it back together :)

Hey! here is a great link that Andy sent me to download a Zone block chart that updates portions dependent on how many blocks you need! check it out

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

 

Impressive!  Not only adding but FRACTIONS during a WOD :)

Rest Day

I was looking through all my pics and after reviewing all the funny faces, I could not help but think you all would benefit from me sharing a few of them :) so with no further ado .... MUST clicky for full view :)

   

post your favorite to comments :)

FUNdamentals today :) start at 9:30

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

Post time to comments.

 

Jill Pain Storming on her BIRTHDAY!

***Tommorow is  FUNdamentals. We will be having our normal time of 9:30 am start and I would give it maybe 3.5 hours of your time.. I am not sure how long it will run with the nutrition lecture and all but I would say 3.5 hours will cover it, it may not take that long but I want to be safe :) ***

"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.

 

Tish pushing hard

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

Post time to comments.

 

Jessica Hang Squat Clean

Front Squat 5-5-5-5-5 reps

Post loads to comments.

 

everyone loves rowing wallball combos!

 Halloween is coming and I would like to have a costume WOD and get together. I am thinking we can kick off a costume WOD at 4 and after that is over anyone who wants to stay ( or even come later ) can participate in some festivities, crossfit century ( one pullup, one ounce of beer on the minute for 100 minutes ) birng drinks and eats? Camp in the gym overnight for the drunk people? any other ideas??

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

OR

"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.

 

Brian's productive application of the burpee challenge :)

Pain Church today at 10am if you didn't make yesterday!

 

Yeti, Jessica, and Joey post WOD rest variations

Pain Storm

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of;

Bodyweight Deadlift
Push ups
Clean with Dumbbells totaling half BW.

Compare to 12-08-07

****Don't forget if you are not able to make Painstorm today,we will be hosting "pain church" tommorow at 10am****

 

Amber is becoming a beast!

As many rounds in 20 minutes:

65 pound Hang Power Snatch 15 reps

Air Squat 15 reps

2 rope climbs

 

Stefani's got squats

**With the posting of the t-shirts, it has come to my attention that there are a LOT of people in other states ( or other countries ) using CFVB for thier daily WODs... We would love for you guys to join our community by posting your times in comments. We would also love you to send in pics. We can always use good pics for the blog! Email them to me at [email protected] :) Thanks! Thomi**

oohhhh yeaaaa PAINSTORM tommorow!!! woot woot

5 rounds for time:

Run 400m

20 Sit ups

20 Wall balls

 

Cindy on the wall balls

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

ok.. the new t shirt designs are going in and we should have them soon

Please put your orders on the board so I know what sizes I need to get because I will not be printing a lot of them ** clicky for full size**

First shirt "cult"

 

Front

  

      Back (L) shoulder

Second shirt "get your fix"

 

Front

  

     Back

I do not know how much they will be because I will be having them printed on high quality shirts, I will let you guys know as soon as I hear back from the screen printer that the files I sent them are ok :)

************ Also, don't forget that we will be having special on fundamentals 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 on the 18th along with a fundamentals review for clients. This is a great way to not only knock out all of your fundamentals on one day if you plan on joining the gym, but it would also be valuable for people who are doing crossfit on thier own and would like to ensure that they have a grip on form**************

One more thing, I would like to host a get together / WOD / costume party on Halloween. Soo with that in mind, I think it would be better , more fun or whatever to have just one class that day sometime in the evening because after the WOD we could hang out, eat, drink, be merry, run the crossfit century WOD ( 1 pullup, 1 ounce of beer on the minute for 100 minutes ) and or some other fun things.. what do you guys have in mind???

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

 
John ripping out some jumping pull ups

Rest Day

 

Nick thruster heavy Fran

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

 

Brian getting some while his kids play on the rowers

NEW VIDEO... Bounce that a$$ explicit lyrics! take a look and turn down your speakers if you are easily offended or are around someone who is.

** also.. don't forget about the fundamentals review for all the clients on Saturday October 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 )PLEASE anyone who is not a current client that plans on attending email me [email protected] or call me 757 672 0196

Thanks! Thomi

"Diane"

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

Post time to comments.

 

Heavy Fran

Power clean 3-3-3-3-3 reps

Post loads to comments.

 

The dynamic duo