08.21.13 Wednesday

***DONT FORGET CODY & MEGS FAREWELL WOD IS AT 5PM***

SURPRISE WOD BROUGHT TO YOU BY COACH VAN!!!

08.20.13 Tuesday

**DONT FORGET CODY & MEG'S FAREWELL WOD IS WENS AT 5PM**

STRONGER

2 x (2 Clean Pulls & 1 Hang Power Clean) 60%

2 x (2 Clean Pulls & 1 Hang Power Clean) 65%

2 x (2 Clean Pulls & 1 Hang Power Clean) 70%

2 x (2 Clean Pulls & 1 Hang Power Clean) 80%

BETTER

3 rounds for time

14 Snatches (115/75)

12 Front Rack Lunges (115/75)

10 Toes to Bar

08.19.13 Monday

STRONGER
2, 2, 2, 2, 2 Snatch Balance (Heavy)
BETTER
5 Rounds
10 KBS (53/35)
10 Goblet Squats (53/35)
10 Push-ups

08.17.13 Saturday

--BETTER--
"Loredo"
6 Rounds:
24 Squats
24 Push-ups
24 Walking lunge steps
400 meter run
*Scaled will complete 4 Rounds

Picture from the old box 

08.16.13 Friday

--BETTER--
Team Fun:
400m Partner Barbell Carry (45/35)
24 Deadlifts (225/155)
48 Push-ups 
24 Pull-ups 
24 Deadlifts 
48 Push-ups 
24 Pull-ups 
*teams of two complete this workout

08.15.13 Thursday

OPEN GYM TODAY!  COME WORK THOSE WEAKNESSES...DOUBLE UNDERS MAYBE??

BEGINNER CF @6pm

08.14.13 Wednesday

--STRONGER--
3x10 HBBS (heaviest possible)

--BETTER--
3 Rounds
13 Push Press (95/65)
30 Double Unders
13 OTB Burpees

08.13.13 Tuesday

--STRONGER--
3-3-3-3-3
Cleans (@75% of 1RM)

--BETTER--
10 min AMRAP
25 KBS (choose KBS #)
15 T2B
10 OH Plate Lunges (45/25)

08.12.13 Monday

Coach Cody finished 6th an Coach Christian finished 18th.  Did well for CF7C!

--STRONGER--
3-3-3-3-3
Power Snatch

--BETTER--
"Karen with a twist"
600m Run
75 Wall Balls
*12 min. Cap

08.10.13 Saturday (Gym closed)

COME CHEER ON THE HAMPTON ROADS CROSSFIT FAMILY AS THEY COMPETE IN THE SECOND ANNUAL MID ATLANTIC GARAGE GAMES!  FIRST HEAT STARTS AT 9am AND RUNS ALL DAY.  COME CHEER ON YOUR VERY OWN COACH CODY AND COACH CHRISTIAN AS THEY COMPETE.  THIS IS COACH CODY'S LAST HOORAH!

08.09.13 Friday

--STRONGER--
4x3 Front Squats
(3 sec. Pause first rep)

--BETTER--
4 Rounds
20 KB Snatch (choose #)
15 Box Jump Overs (20")
30 Double under / 60 singles

08.08.13 Thursday

-GARAGE GAMES THIS SATURDAY!  SO NO CLASS THIS SATURDAY.

Open gym today 4-5:30pm

Beginner CF at 6pm!

08.07.13 Wednesday

-GARAGE GAMES THIS SATURDAY!  SO NO CLASS THIS SATURDAY.

--STRONGER--
4x5 HBBS (heaviest possible)

--BETTER--
"Grace"
30 Clean and Jerks (135/95)

08.06.13 Tuesday

-GARAGE GAMES THIS SATURDAY!  SO NO CLASS THIS SATURDAY.

--STRONGER--
4x3 Hang Cleans (@70% 1RM)

--BETTER--
12 min amrap
9 Thrusters (75/55)
12 T2B
15 v-ups

True?

08.05.13 Monday

--STRONGER--
15 min to work up to a heavy set of:
1 Power Snatch + 1 OHS

--BETTER--
3 Rounds
25 H.R. Push-ups
100m Sprint
25 KBS (choose #)
100m Sprint
25 Sit-ups 

Proud of all our 31 Heroes participants!

08.03.13 Saturday

*DON'T FORGET ABOUT THE 31 HEROES MEMORIAL WOD TOMORROW AT WATERSIDE PIER. IT'S GONNA BE GOING ON ALL DAY COME OUT AND SUPPORT!

--BETTER--

PARTNER WOD
Teams of Two
100 Thrusters for time (95/65)
EMOTM 1 partner must do 5 burpees

08.02.13 Friday

--BETTER--
"NANCY"
5 Rounds 
400m Run
15 Overhead Squats (95/65)

for time...

Who's excited for overhead squats?!