Posts from ‘June, 2010’

WOD
L Sit Work: 6 sets at 65% max
—
“Fran”
Thruster (95lbs/65lbs)
Pull Up
21, 15 and 9 reps for time
compare to 3-18-2010

WOD
Pull Up (80% Max Reps)
BP (70% 1RM or 2/3rds BW) 10 reps
5 rounds for time
record reps on pull ups, weight on bench and total time to comments

WOD
Press Work: 5 sets at 70%
—
Power Snatch (95/65lbs) 5 reps
Run 400m
AMRAP 20 minutes
record press work and rounds to comments

WOD
Back Squat 3 3 3 3 3
Good Morning 5 5 5
—
Pull Up 3 sets at 90%
Record loads and pull up sets to comments
compare to 4-19-2010

WOD
Richmond Affiliate Gathering
—
WOD 1
Ground to Overhead (155/95lbs) 5 reps
Pull Up 7 reps
Box Jump (24″/20″) 10 reps
AMRAP 7 Minutes
—
WOD 2
Row 2000m
—
WOD 3
Run 400m
Deadlift (225lbs/155lbs) 10 reps
5 Rounds for time
Best cumulative placing (lowest combined score) wins
Record times and ranking to comments

WOD
“Parallettes”
We’d be working parallette skills if anyone were coming in, but everyone’s resting up for the Affiliate Gathering.
I guess I’ll just do some L Sits, or eat worms.

Please take a moment to look around!

We are located at 6309 Galaxie Rd in Richmond’s north side. We can be contacted at 757-817-6531 or emailed at
crossfitfullcircle@gmail.com
Register HERE for a free trial class today!

WOD
“Diane”
Deadlift (225lbs/155lbs)
Handstand Push up
21, 15 and 9 reps for time
compare to 4-24-2010

WOD
Press Work (4×80%)
L Sit Work (4×80%)
—
Row 1000m
Run 1600m
for time
record press and lsit work to comments
record total time to comments

WOD
Jerk (135lbs/95lbs) 5 reps
Swing (24 kgs/ 16kgs) 15 reps
AMRAP 30 minutes
record loads and total rounds to comments

Hey everybody!

Don’t forget, the affiliate gathering is this Saturday.
With me judging, and Jessie, Paul, Matt and James competing, there’s no one left in the gym!
GYM CLOSED!
I hope you can come out and spectate, brachiate and masticate. It’s gonna be awesome!

WOD
Pull Up Practice (6 x 65%)
—
Run 800m
Rest 60 seconds
3 rounds for time
record pull up work and total time to comments
compare to 5-31-2010

WOD
Crossfit Total
Back Squat 1 1 1
Strict Press 1 1 1
Deadlift 1 1 1
Record total to comments
compare to 2-26-2010

WOD
Snatch High Pull 3 3 3
High Hang Squat Snatch 2 2 2
—
Pull Up Work 5 sets at 70% max reps
record weights and pull up reps to comments

WOD
Press work (55% max reps) 3 sets
—
Press (55%)
Row 500m
3 rounds for time
record press variation and reps as well as total time to comments