crossfitdv.com

Thank Goodness For Partners!

tina — Sat, 19 May 2012 15:17:29 +0000

Today’s workout was one that made you appreciate your partner. It was heavy and tough, and in most cases, very long. Having to change the weights between each of the lifts, and also to accomodate each other, added some extra work to this WOD.

WOD:
5 Rounds
12 Deadlifts (155#/245#)
20 Pull Ups
12 Clean and Jerks (Squat) (95#/135#)
20 Toes to Bar
Each team is only allowed one bar and must change the weight on the fly.

This little one thinks toes to bar is “easy”.

Yes, I’m jealous…;) Great job kid!

Holiday Monday Classes

tina — Fri, 18 May 2012 13:56:56 +0000

We will be having a 10 am and 11 am class on Victoria Day if you need to get your WOD on. There will be no early morning or evening classes. Have a great long weekend!

Dips and Pulls

tina — Fri, 18 May 2012 13:54:50 +0000

WOD:
5 Rounds
7 Ring Dips
12 Sumo Deadlift Highpulls (65#/95#)

Farmer’s Walk

tina — Thu, 17 May 2012 03:20:16 +0000

The farmer’s walk was a new movement for us at CrossFit DV and our athletes were naturals. Thanks to Don S this morning at 6 am for his math skills. The rest of us were too tired to figure out how many trips across the gym we’d have to do and would have ended up doing an extra 600 feet if Don hadn’t recalculated. Much appreciated Don

WOD:
3 Rounds
100 Foot Farmers Walk (30#/45#)
30 Sit Ups
100 Foot Farmers Walk (30#/45#)
30 Box Jumps (20″)

Weight Day

tina — Wed, 16 May 2012 03:18:43 +0000

WOD:
Front Squats
1 Rep
10 @ 75%
1 Rep
20 @ 50%
1 Rep
30 @ 25%

Tough One

tina — Tue, 15 May 2012 03:14:15 +0000

I don’t know about you guys, but I found this workout to be ~~extremely brutal~~ quite challenging. Once again, whining during the 6 am class (me) got an option B put up on the board with 10 less reps for each movement. Many of our athletes went ahead with the full WOD though and did awesome. A couple of athletes (Mike T and Stacey) absolutely killed it! Way to go CrossFit DVer’s and Happy Monday!

WOD:
3 Rounds
30 Wallballs (14#/20#)
30 Squat Snatches (45#/75#)

Partner Cindy

tina — Mon, 14 May 2012 03:16:49 +0000

Do you push yourself more when you have a partner or do you use the partner WOD’s to take the pressure off and slack a bit? This Friendship Friday, the general consensus was that athletes tend to push themselves more when working with a partner or a team because they don’t want to let them down. Even so, most find it more fun to share the work.

WOD:
Partner Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats

Something To Make Your Eyeballs Sweat

tina — Fri, 11 May 2012 03:51:53 +0000

Apparently this WOD was enough to make your eyeballs sweat, at least according to one athlete (Tove). By the looks of it, I think she was probably right. Skill Back Squats 3X5 WOD: 5 Rounds 15 Wallballs (14#/20#) 20 KB … Continue reading →

AMRAP 12

tina — Thu, 10 May 2012 03:29:59 +0000

With the heavy deadlifts and the rowing, it’s a good thing this one was only 12 minutes!

WOD:
AMRAP 12
Row 500m
5 Deadlifts (155#/225#)

Tough Tuesday

tina — Wed, 09 May 2012 03:34:19 +0000

Today’s workout was the kind that looks easy on the board but turns out to be quite challenging. Congrats to the 9 am girls who all PR’d on their push press!

Skill
Push Press
1,1,1,1,1,1,1

WOD:
5 Rounds
5 Front Squats (115#/155#)
15 Push Ups