CrossFit Chesapeake, VA - CrossFit, Olympic Lifting Gym, Personal Training, Strength & Conditioning
WOD Fri. 9-3-10
Crossfit Chesapeake will be closed Thursday, September 9th.We aren't gonna let a little rain stop us! (Hopefully)
Today's workout is...
Double Tabata
Wall Ball 20/15#
Pullups
Olympic Lifting WOD
Grace
For time:
30 Clean & Jerks 135/95#
Get it done.
Here Rich demonstrates the very definition of a deep lunge. Knee to the ground!
Stay safe and dry today, everyone!
WOD Thurs. 9-2-10
Crossfit Chesapeake will be closed Thursday, September 9th.Today's workout is...
Grace
For time:
30 Clean & Jerks 135/95#
Olympic Lifting WOD
Back Squat
10 x 2
Overhead Press
5 x 10
RDLs
5 x 8
Get it done.
Here's an action shot of Luke working on his pullups.
WOD Wed. 9-1-10: August's Athlete of the Month
Crossfit Chesapeake will be closed Thursday, September 9th.Welcome to September! Today's workout is...
For time:
21-15-9
Push-ups
Weighted Sit-ups 45/25#
400m Run
Olympic Lifting WOD
Snatches
5 x 1 @ 65%
3 x 1 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
Repeat the same for Clean & Jerks.
Get it done.
Athlete of the Month for August goes to Peyton Holm. Despite being hurt from running track, she continued to come daily into the gym and do what she could, working around the pain. That's some dedication. And her dedication paid off with some new maxes in the back squat and press! Here she is taking a break before repping out a few more squats. Keep up the great work Peyton!
It was real tough picking this month's athlete - everyone did well. Great job to everyone on their new numbers yesterday, and continue to work hard. September's just started; get to work!
WOD Tues. 8-31-10
Today's workout is...Back Squat
1 Rep Max
Overhead Press
1 Rep Max
Olympic Lifting WOD
Dead Hang Snatch
4 x 3 with light weight
Snatch
10 x 1 @ 70%
Dead Hang Clean
4 x 3 with light weight
Clean & Jerk
8 x 1 @ 70%
Get it done.
Here's the group from our weightlifting seminar last Sunday. It was a great group of lifters and a lot of fun!
WOD Mon. 8-30-10
Today's workout is...5 Rounds for time:
12 Box Jumps 24/20"
15 Kettlebell Swings 55/35#
Olympic Lifting WOD
Overhead Squat
5 x 4
Front Squat
6 x 5
Overhead Press
5 x 6
Get it done.
Here is Matthew DoWell tearing up lunges with his boat shoes!
Weekend WOD
Train Hard. Rest Harder.Get it done.
A few announcements:
Crossfit Chesapeake will be hosting a Wilkes Weightlifting seminar this Sunday. Check to the right for our upcoming seminars and to sign up for one.
This Tuesday, August 31, we will be having a nutrition class starting at 7pm.
Monday, September 6, we will have a Labor Day WOD at 9am, followed by a cookout and water fight. Make it there to have fun.
Athlete of the Month will be announced this Wednesday on the site. And it's still anyone's game! Make sure to get some good workouts done this Monday and Tuesday!
Here is Jeremiah doing better pullups than his uncle Caine.
WOD Fri. 8-27-10
Today's workout is...6 Rounds for time:
100m Run
12 Push Presses 75/45#
Olympic Lifting WOD
Snatches
10 x 2 @ 75%
Clean and Jerks
7 x 2 @ 75%
Get it done.
Here is our morning class getting Wednesday's workout done!
WOD Thurs. 8-26-10
Today's workout is...Snatches
8 x 2
RDLs
5 x 8
Olympic Lifting WOD
Back Squat
6 x 3
After each set, perform 10 Weighted Lunges.
Overhead Press
5 x 10
Get it done.
Here are Craig and Judy pumping out yesterday's workout.
WOD Wed. 8-25-10
Today's workout is...3 Rounds for time:
15 Pullups
15 Burpees
Olympic Lifting WOD
Hang Snatches
7 x 2 @ 75%
Hang Cleans
5 x 2 @ 75%
High Pulls
5 x 3 @ 85% of best C & J
Get it done.
As you can tell from this photograph of Tarah, here at Crossfit Chesapeake we try to maintain a very serious atmosphere. Incrediby serious. Fun is not said around here. Good going, Tarah!
WOD Tues. 8-24-10
Today's workout is...Within 8:00
600m Run
50 Ball Slams 20/15#
As many Wall Ball Shots (20/15#) as possible within the remaining time.
Your score is the total reps of Wall Ball Shots completed.
Olympic Lifting WOD
Snatch
12 x 1 @ 85%
Clean & Jerk
9 x 1 @ 85%
Get it done.
Here is Stephanie having a blast on her lunges last week too. You know, everyone enjoyed lunging 400 meters last week so much, we may just have to do 800 meters next time!
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