CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-22T05:05:20+00:00 WOD: Hip Flexion and External Rotation = ? amy http://crossfitblacksburg.com/wod/view/hip-flexion-and-external-rotation http://crossfitblacksburg.com/wod/view/hip-flexion-and-external-rotation Buy In

CFBB WU

Strength

4 sets, alternating (aka supersets):
Strict press 5x80% of 1 RM
Front squat  5x65%, 5x70%, 5x75%, 5x75% (yes, thats 2 sets at 75%)

Workout

25-20-15-10-5  Double unders
12-10-7-5-2  Burpee box jumps

12:00 cap

Cash Out

Go here. And watch this ...

]]> 2012-02-22T05:05:20+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-21T14:30:49+00:00 WOD: Tabata + neil http://crossfitblacksburg.com/wod/view/tabata1 http://crossfitblacksburg.com/wod/view/tabata1 Buy In

Dynamic warmup

Burgener warmup

Strength

Hang power clean - sets of 5

~ Focus is on skill and movement

Workout

4 rounds
40 sec on/ 20 sec rest at each station
Hang Power Cleans 95/65
Burpees
Sit ups - Toes on the wall and you must touch the wall on each rep
Keep track of reps at each station

Cash Out

Goat work

]]> 2012-02-21T14:30:49+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-20T05:01:41+00:00 WOD: Fran neil http://crossfitblacksburg.com/wod/view/fran4 http://crossfitblacksburg.com/wod/view/fran4 Buy In

Coaches choice

Max height box jump
set a PR for how high you can jump

Workout

Fran

21-15-9
Thrusters 95/65
Pull ups

Cash Out

Coaches choice

]]> 2012-02-20T05:01:41+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-17T05:01:25+00:00 WOD: One of The Ladies amy http://crossfitblacksburg.com/wod/view/one-of-the-ladies http://crossfitblacksburg.com/wod/view/one-of-the-ladies Buy In

CrossFit Blacksburg warm up

Burgener warm up

Workout

"Grace"

30 Clean & jerks (also known as ground to shoulders, shoulders to overhead)  135/95

see 10/17/11
 

Cash Out

DodgeBall!!

]]> 2012-02-17T05:01:25+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-16T05:01:11+00:00 WOD: One of Our Firsts amy http://crossfitblacksburg.com/wod/view/one-of-our-firsts http://crossfitblacksburg.com/wod/view/one-of-our-firsts Buy In

Coach's Choice

Strength

12:00 to work  up to a DL max

Workout

"The Garage"
We made this workout up with Brian Bowen back when we were still in our garage.

21-15-9
Thrusters  95/65
Push ups
Box jumps  24/20

Cash Out

Max waiter's walk  45/25

]]> 2012-02-16T05:01:11+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-15T05:01:22+00:00 WOD: “Beat Diane” amy http://crossfitblacksburg.com/wod/view/beat-diane http://crossfitblacksburg.com/wod/view/beat-diane Buy In

Some accomplishment board work - even though the board isn't up right now ...

500 m Row

Jump rope 

Pull ups

Workout

5 KB swings  53/35 on the minute then burpees until the end of the minute.  Continue until you reach 100 burpees.

Scaling is reducing the # of burpees and the weight of the KB swing.  Score is total time.

Cash Out

Mobility ...Beat Diane

]]> 2012-02-15T05:01:22+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-14T05:01:05+00:00 WOD: Handstands! amy http://crossfitblacksburg.com/wod/view/handstands http://crossfitblacksburg.com/wod/view/handstands Buy In

Dynamic Warm Up

Strength

10:00 Handstand work - ask your coach for various progressions

Workout

2:00 Max toes to bar
2:00 Rest
2:00 Max pistols
2:00 Rest
2:00 Max push ups

As usual, scale as necessary.  If you can't do toes to bar, then scale.  If you can't do pistols, then scale.  Just ask your coach for some guidance.

Cash Out

Accumulate 5:00 in the bottom of an active squat hold

]]> 2012-02-14T05:01:05+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-13T05:01:08+00:00 WOD: Broad, General, and Inclusive amy http://crossfitblacksburg.com/wod/view/broad-general-and-inclusive http://crossfitblacksburg.com/wod/view/broad-general-and-inclusive Buy In

CrossFit Blacksburg Warm Up

Workout

1K Row

Rest 5 minutes

3 Rounds for time:
10 Squat cleans  95/65
15 Pull ups

Cash Out

5-5-5 R/L Turkish get up sit ups

]]> 2012-02-13T05:01:08+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-10T05:00:04+00:00 WOD: Here, There, and Everywhere amy http://crossfitblacksburg.com/wod/view/here-there-and-everywhere http://crossfitblacksburg.com/wod/view/here-there-and-everywhere Buy In

CrossFit Blacksburg warm up

Split jerk skill

Strength

Split jerk  5-5-5 (not too heavy) super-setted with weighted sit ups

Workout

3 Rounds For Reps, 1:00 each station:

Row (for calories)
Burpees
Pull ups
Rest

Your score is the total # of reps (calories) for the 11 minute workout.

Cash Out

How about a little dodgeball love?

]]> 2012-02-10T05:00:04+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-09T05:00:59+00:00 WOD: Another Birthday WOD? amy http://crossfitblacksburg.com/wod/view/another-birthday-wod http://crossfitblacksburg.com/wod/view/another-birthday-wod Buy In

Dynamic warm up

Thruster warm up

Workout

Jesse's Bday

30:00 AMRAP

30 Box jumps  24"/20"
30 Thrusters  95/65

Rest 3:00 between each round

Cash Out

Why not?  Another mobility!

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