CrossFit Chesapeake, VA - CrossFit, Olympic Lifting Gym, Personal Training, Strength & Conditioning

WOD Fri. 1-27-12

Core Work- 4 Rounds
1min Plank Holds
1min Rest
--------------------
6 Rounds For Time
5 KB Shoulder To Overhead (Left Arm) 55/35#
5 KB Shoulder To Overhead (Right Arm) 55/35#
10 Goblet Squats55/35#
20 Double-Unders

Olympic Lifting WOD

Snatch
7x1 @ 85%

Clean And Jerk
5x1 @ 85%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

WOD Thur. 1-26-12

Back Squat
5x5
--------------------
For Time
40 Release Push-Ups
35 Calories On Row
30 Wall Ball 20/15#
25 Box Jumps 24/20in
20 Release Push-Ups
15 Power Cleans 155/105#
10 Jerks 155/105#
5 Front Squats 155/105#

Olympic Lifting WOD

Snatch
12x1 @ 75%

Clean And Jerk
8x1 @ 75%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

WOD Wed. 1-25-12

AMRAP in 16mins
15 Burpees
30 Sit-Ups

Olympic Lifting WOD

Snatch
7x1 @ 85%

Clean And Jerk
5x1 @ 85%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

WOD Tues 1-24-12

Overhead Press
5x8
--------------------
For Time
800m Run
10 Deadlifts 185/125#
600m Run
10 Deadlifts 185/125#
400m Run
10 Deadlifts 185/125#
200m Run
10 Deadlifts 185/125#

Olympic Lifting WOD

Snatch
10x1 @ 80%

Clean And Jerk
7x1 @ 80%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

WOD Tues 1-24-12

Overhead Press
5x8
--------------------
For Time
800m Run
10 Deadlifts 185/125#
600m Run
10 Deadlifts 185/125#
400m Run
10 Deadlifts 185/125#
200m Run
10 Deadlifts 185/125#

Olympic Lifting WOD

Snatch
10x1 @ 80%

Clean And Jerk
7x1 @ 80%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

WOD Mon. 1-23-12

Overhead Squat
5x8
--------------------
AMRAP in 9mins
9 Thrusters 95/65#
7 Toes To Bar

Olympic Lifting WOD

Snatch
7x1 @ 85%

Clean And Jerk
5x1 @ 85%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

WOD Fri. 1-20-12

4 Rounds For Reps
60sec On/20sec Off
Row For Calories
Ball Slams
Plate Lunges 45/25#
Sit-Ups

Olympic Lifting WOD

Overhead Squats
5x5

Snatch
12x1 @ 80%

Clean And Jerk
8x1 @ 80%

Get It DONE!!!


WOD Thur. 1-19-12

Overhead Press
5x5
--------------------
For Time
15 Front Squats 115/75#
21 Pull-Ups
200m Run
12 Front Squats 115/75#
15 Pull-Ups
200m Run
9 Front Squats 115/75#
9 Pull-Ups
200m Run

Olympic Lifting WOD

Snatch Pulls
5x2 @ 80%

Snatch
10x1 @ 75%

Clean Pulls
5x2 @ 80%

Clean And Jerk
6x1 @ 75%

Get It DONE!!!

WOD Wed. 1-18-12

Core Work- 3 Rounds
24 Alt JackKnives
24 Spider Walks
--------------------
AMRAP in 10min
10 Hang Power Snatches 75/45#
10 Wall Ball 20/14#

Olympic Lifting WOD

Back Squat
5x5

Overhead Press
5x10

Get It DONE!!!

WOD Tues. 1-17-12

Push Press
5x5
--------------------
3 Rounds For Time
20 Knees To Elbows
30 Goblet Squats 55/35#
30 Push-Ups

Olympic Lifting WOD

Snatch
10x2 @ 75%

Clean And Jerk
7x2 @ 75%

Get It DONE!!!

Free Week of Workouts

If your not sure about CrossFit and you would like to try CrossFit classes give us a call and get your FREE WEEK now. 757-410-0707

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Seminars


Wilkes Weightlifting
Olympic Lifting Seminar
Sunday Jan. 15th

CrossFit Fusion
Hauppauge, NY

Wilkes Weightlifting
Olympic Lifting Seminar
Sunday, Jan. 22nd

CrossFit Hampton Roads
Yorktown, VA

Wilkes Weightlifting
Olympic Lifting Seminar
Sunday Jan. 29th

Mountaineer CrossFit
Morgantown, WV

Wilkes Weightlifting
Olympic Lifting Seminar
Sunday Feb. 19th

Brazen Athletics
Fairfield, NJ

Wilkes Weightlifting
Olympic Lifting Seminar
Sunday March 11th

CrossFit Vengeance
Surfside Beach, SC

Wilkes Weightlifting
Adv. Weightlifting Clinic
Sunday March 18th

CrossFit Durham
Durham, NC

If you would like to reserve a Seminar at your gym send us 
an e-mail or call
757-410-0707

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Wilkes Weightlifting

Olympic Lifts

NOTE: Here at CrossFit Chesapeake we like to keep the integrity of the Olympic Lifts. Full Cleans and Snatches all the time every time.

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