Crossfit Virginia Beach

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Hang power clean 1-1-1-1-1-1-1 reps

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New Years day, there will be one workout at 9:30 am and we will be closed the remainder of the day.... That is right..9:30 hydrate and get your butt out of bed :)

Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

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Adam learning what a box and 2 balls are capable of

"The 12 Days of Christmas: Barbell Style"
Weight 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front

 

ahhh the familiar relationship with CrossFit... Sure to be re fueled by this workout!!

ahhh the familiar relationship with CrossFit... Sure to be re fueled by this workout!!

Three rounds for time of:
50 double unders
50 Hip Extensions
50 GHD Sit-ups

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push up trails are yummy!

"Annie"

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

Double unders
Sit-ups

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For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

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Rita KBS .. wearing the no no shoes

"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.

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Sponge and Yeti rowtastic!

***OK everyone.. the Holidays are HERE! sooo to keep everyone from falling off we will be having WODs at the gym Christmas eve, Christmas day, and the day after Christmas. The WODs will be held at 9:30am each day, all other classes will be closed.***

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

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I can't tell if Chris is doing sit ups or resting :)

"CrossFit Total"

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

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score is heaviest of each..3 max efforts

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

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

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OHH yeaa.. !! The farmhouse! We're good to go for 3rd weekend in Jan (17-18) for the farmhouse retreat! Sign up on the board if you want to go, we need to get together travel plans (who is driving etc) food etc. It is going to be a free for all weekend, I am sure there will be workouts, but there is also fishing,drinking, and good times to be had :)

For time:
150 Burpee box jumps

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fun times

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips

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it is impossible to catch everyone moving at the same time

For time:
150 Rage Balls

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Chad's squats are coming right along

Warriors Never Die

R.I.P. Maj. Zembiec

4 rnds

25 x Jumping Pullups

25 x Walking Lunge

25 x Knee to Elbow

25 x Thruster @ 45lbs

25 x Push Press @ 45lbs

25 x Swings @ 35 lbs

25 x Burpees

 

Amanda and Will looove Barbara

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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The 2pm encouraging David through the end of the WOD

1-1-1-1-1-1-1

Squat Clean

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Dom deep in a snatch

5 rounds for time of:
500 meter Row
50 Squats
30 Hip extensions

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Cement.... sometimes more comfortable than your bed

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

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No hips or legs in shoulder press, no jerking the push-press

 

Jessica working on HSPU

"Helen"

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

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Charlie's got kip

Rest Day

 

NUFF SAID!

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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More Angie funnnnn

"Fran"

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

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Sooo yea.. Moti ripped her hands :)

400 meter Walking lunge

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Jill working through "Angie"

"Angie"

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

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Adam working it

Push Jerk 3-3-3-3-3-3-3 reps

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