WOD

WOD

Today

  • Tuesday, November 8th, 2016

Tuesday November 8th, 2016

Complete as many rounds as possible in 40 minutes of:
50 Ball Slams (25/15#)
800 meter Ball Run (25/15#)
50 Double Unders
3 Triple Unders
*10 minute cap every round
1. Complete as many rounds and reps as possible in 15 minutes of:
60 second Down Dog Hold
60 second cumulative Front Leaning Rest in Rings
60 second cumulative Bar Hang

2. Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 Pistols, alternating
15 Pull-ups
10 Handstand push-ups
20 Pistols, alternating
30 Pull-ups
15 Handstand push-ups
30 Pistols, alternating
45 Pull-ups

Beginner:
Handstand Holds (seconds)
Walking Lunges
Ring Rows (perform 15 every set)

Intermediate:
Down Dog Pike Push-ups
Pistol from Box
Piked Ring Row
Better. Than. Yesterday.
1. Deadlift 3x5

2. Press 3x5, 1x15

3. Deadlift 21.15.9

4a. Chin-up 3x5
4b. Overhad Walking Lunge (45/25#) x 20 steps
1. Snatch 3RM -5%, -10%

2a. Snatch Deadlift 3RM -5%, -10%
2b. Snatch RDL 3RM -5%, -10%

3. Snatch +3 Overhead Squats 3RM -5%, -10%
  • Monday, November 7th, 2016

Monday November 7th, 2016

  • Saturday, November 5th, 2016

Saturday November 5th, 2016

  • Friday, November 4th, 2016

Friday November 4th, 2016

  • Thursday, November 3rd, 2016

Thursday November 3rd, 2016

  • Wednesday, November 2nd, 2016

Wednesday November 2nd, 2016

  • Tuesday, November 1st, 2016

Tuesday November 1st, 2016

  • Monday, October 31st, 2016

CrossFit Blacksburg | School of Fitness | Halloween Special 2016 | “Grace”

  • Saturday, October 29th, 2016

Saturday October 29th, 2016

  • Friday, October 28th, 2016

Join Us Friday November 4th For Our Town Hall Meeting 2016!