15 second rest
30 overhead DB hold
30 DB push press
I have definitely noticed you guys lately trying to encourage and motivate each other, and that’s awesome! You might not think it, but it’s really helpful to have a few people around you encouraging you when you’re tired towards the end of the WOD. And it’s very discouraging to see those who have finished already cleaning up their equipment, while you’re still trucking along. So, thanks for stepping up and not doing that!
24 March 2014
8 DB man makers
8 pull ups
8 jumping lunges
Bootcampers! VA Runner is bringing some folks to CFW on Saturday at 8am for a free workout. Come out and support. I will also still be having the 9am class if you can’t make it at 8am.
12 DB thrusters
12 DB front rack lunges
12 DB push press
Goal: Don’t drop the DB during the round.
So it looks like we are expecting some more winter weather. Here’s a good and quick workout you can do at home to get your heart rate up in any weather.
17 March 2014
100 burpees for time
I’ve heard you guys say many times, “we squat SO MUCH!” And while I know you’re not complaining, you probably wonder why we squat as much as we do. Let me tell you why.
1- Squats build muscle everywhere. Not only do squats work your legs, but they create an ideal environment for all over muscle growth. Certain hormones (that encourage all over muscle growth) are released while working such large muscle groups, such as the legs.
2- Squats build muscle and muscle burns FAT!
3- Squats are the most functional and natural of movements, and in order to encourage health and mobility, the squat should be mastered and maintained. Ever watch a baby squat down to look at something? It’s the perfect movement that we lose with age.
4- Squats prevent injuries by strengthening joints and encouraging mobility.
5- Squats are CHEAP and can be done anywhere in many different forms. So today, let’s work on a few different versions of the squat.
15 March 2014
Tabata: 20 seconds of work/10 seconds of rest
SIT UPS/MOUNTAIN CLIMBERS
If you happen to see Coach Eve (in the picture above) wish her a very happy birthday!
We are going to do a fun team work out today to spice things up a bit.
11 March 2014
AMRAP in 20 minutes
10 pull ups
10 push ups
Row 500 m.
Partner 1 goes through rotations until Partner 2 is done with row. Partner 2 will pick up where partner 1 left off.
Tell me this isn’t the cutest thing you’ve ever seen. This is Molly, one of our Crossfit kids competing on Friday night in the 1st of 5 weeks of competition we have here at CFW. We have kids division, open, scaled, and masters divisions competing on Friday nights at 6:30pm. Come out and watch! It’s always a blast!
10 March 2014
Complete in any order:
100 dumbbell thrusters
100 KB sumo deadlifts
1o0 push ups