Crossfit Virginia Beach

Rest Day

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

Post loads to comments.

 

Jason setting up for some snatch

Five rounds for max reps of:
Push ups

Pull-ups

Post reps for both exercises in all rounds.

 

Adam runs on Dunkin

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

"Michael" Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Post time to comments.

In honor of Navy Lieutenant Michael McGreevy, 30,

of Portville, NY, who was killed in Afghanistan June 28 2005.

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

Post reps to comments.

 

Tommy rocked the pull up WOD yesterday!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Rest Day

 

Rob push up

10 1/2 bodyweight squat cleans

9- 1/2 bodyweight squat cleans

200m run

8- 1/2 bodyweight squat cleans

200m run

7- 1/2 bodyweight squat cleans

200m run

6- 1/2 bodyweight squat cleans

200m run

5-1/2 bodyweight squat cleans

200m run

4- 1/2 body weight squat cleans

200m run

3- 1/2 body weight squat cleans

200m run

2- 1/2 body weight squat cleans

200m run

1- 1/2 body weight squat clean

200m run

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

score is heaviest of each..3 max efforts

 

Court... jumping out of the frame

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

 

Joey 300 lb OHS .. that is right!! 300#! what now!

Overhead Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

 

Stefani front squat

For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent

Post time to comments.

 

 

 

 

 

UFC outtake photos :)

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 pull-ups
10 Ring dips

Post rounds completed to comments.

 

 

UFC fight night ...3 tries to get all of in the pic ( well, it was actually 6 but these are the best 3 :) hahah Fun night

Rest Day

 

Fun with HSPU, lunges, and L pullups YAYY

Add your points and post them to comments."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.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

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

 

Charlie and Chad on the Front Squat heavy day

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

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

Post loads to comments.

 

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

 

Jill SDLHP

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Hotel workouts are fun!

Rest Day

Steel Skeleton Bell Island, Richmond.. 

For time:
200m run
200m walking lunge
200 box jumps
200 air squats
200 double unders
Post time to comments

 

This one will be late to hit...see you Monday hahahaha

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Also.. The t shirts should be done soon.. I only really ordered a few more than what I had pre-ordered and need pre payment asap... Shirts are going to be $25.00 each and these are the mock ups of designs

 

Men's Cult

 

Woman's Cult

 

Men's Fix

 

Women's Fix

Limited quantity for this run.. When they are gone, they are gone, first pay, first serve

Four rounds for time:
Run 800 meters
Rest 2 minutes

Post times to comments.

 

Jessica and Rob KBS.. ohh yea there is a REAL 400m mark now..should we use it?

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

 

It is rumored that Charlie "doesn't mind" burpees

Shoulder Press 1-1-1-1-1-1-1

Post loads to comments

 

Jeremy setting up for a push jerk

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

 

Has anyone seen this guy??

Click here for the Halloween WOD video!!!!!!!!!!!!!!!!!!!!

Also.. notice that I posted all of the Halloween pics to a folder located on the bottom left side..

Rest Day

 

Last pull up of CrossFit Century 

 

Adam telling Jessica about bladder health

Tabata Mash up

Double unders

Push Jerk 95#

post total to comments

 

Amber's got pistols!

Don't forget, class today is at 4pm :) see ya then