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

WOD Mon. 2-12-12

2012-02-13T02:37:29Z

Core Work- 5 Rounds
1min Plank Hold
1min Rest
--------------------
5 Rounds For Time Of
5 Deadlifts 255/165#
10 Burpees

Olympic Lifting WOD

Snatch
10x1 @ 80%

Clean And Jerk
7x1 @ 80%

Back Squat
8-6-4-2-2-2

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Fri. 2-10-12

2012-02-10T02:28:35Z

Core Work- 3 Rounds
20 Russian Twists
20 Side Bends
20 JackKnives
--------------------
AMRAP in 15mins
2 Power Snatches 95/65#
4 Overhead Squats 95/65#
6 Push Press 95/65#

Olympic Lifting WOD

Snatch
10x1 @ 80%

Clean And Jerk
6x1 @ 80%

Front Squat
6x2

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Thur. 2-8-12

2012-02-09T02:31:25Z

Power Clean
7x3
--------------------
For Time
21-15-9
KB Swings 55/35#
Toes To Bar
400m Run

Olympic Lifting WOD

Overhead Squat
5x3

Snatch
12x1 @ 75%

Clean And Jerk
8x1 @ 75%

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Wed. 2-8-12

2012-02-08T02:47:25Z

For Time
50 Box Jumps 24/20in
50 Burpees
50 Wall Ball 20/14#

Olympic Lifting WOD

Snatch
10x1 @ 80%

Clean And Jerk
7x1 @ 80%

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Tues. 2-7-12

2012-02-07T02:12:29Z

Back Squat
5x5

Overhead Press
5x8
--------------------
4 Rounds For Reps
2min ON, 1min OFF
Double-Unders

Olympic Lifting WOD

Snatch
15x1 @ 75%

Clean And Jerk
10x1 @ 75%

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Mon. 2-6-12

2012-02-06T14:44:16Z

Overhead Squat
5x10
--------------------
5 Rounds For Reps
45sec ON, 15sec OFF
Goblet Squats 55/35#
Push-Ups
Weighted Sit-ups 55/35#

Olympic Lifting WOD

Snatch
12x1 @ 70%

Clean And Jerk
8x1 @ 70%

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Fri. 2-3-12

2012-02-03T03:11:59Z

3 Round For Time
20 Box Jumps 24/20in
20 Push Presses 95/65#
400m Run

Olympic Lifting WOD

Rest up!!!

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Thur. 2-2-12

2012-02-02T02:54:46Z

For Time
10-9-8-7-6-5-4-3-2-1
Wall Balls 20/14#
Release Push-Ups

Olympic Lifting WOD

Snatch
7 lifts up to 90%

Clean And Jerk
7 lifts up to 90%

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Wed. 2-1-12

2012-02-01T02:16:58Z

Clean And Jerk
7x2
--------------------
Death By Clean And Jerk
135/95#

Olympic Lifting WOD

Snatch
12x1 @ 70%

Clean And Jerk
7x1 @ 70%

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Tues. 1-31-12

2012-01-31T01:56:19Z

Core Work- 3 Rounds
30 Alt JackKnives
20 Spider Walks
10 Knees To Elbows
--------------------
AMRAP in 9min
5 Burpees
10 Air Squats

Olympic Lifting WOD

Snatch
12x1 @ 75%

Clean And Jerk
8x1 @ 75%

Clean Pulls
5x2 @ 75%

Get It DONE!!!

Check out our New Up Coming Seminars!

WOD Mon 1-30-12

2012-01-30T05:07:16Z

Sorry Team. Coard, Coach and Caine get caught in some snow on the way home from WV. There will be no 12 pm class due to inclement weather. Sorry for the inconvenience.

Push Press
5x5

Tabata

KB Swings
Pull-ups
Weighted Sit-ups 45/25

Olympic Lifting WOD

10 Snatches 80%

7 Clean and Jerks 80%

Light Core Work

Get it Done, Team.

Check out our New Up Coming Seminars!

WOD Fri. 1-27-12

2012-01-27T01:00:00Z

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!!!

Check out our New Up Coming Seminars!

WOD Thur. 1-26-12

2012-01-26T02:09:33Z

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!!!

Check out our New Up Coming Seminars!

WOD Wed. 1-25-12

2012-01-25T02:06:33Z

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!!!

Check out our New Up Coming Seminars!

WOD Tues 1-24-12

2012-01-24T01:59:28Z

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!!!

Check out our New Up Coming Seminars!

WOD Tues 1-24-12

2012-01-24T01:00:00Z

WOD Mon. 1-23-12

2012-01-23T01:21:43Z

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!!!

Check out our New Up Coming Seminars!

WOD Fri. 1-20-12

2012-01-20T02:13:03Z

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!!!

Check out our New Up Coming Seminars!

WOD Thur. 1-19-12

2012-01-19T11:56:57Z

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!!!

Check out our New Up Coming Seminars!

WOD Wed. 1-18-12

2012-01-18T02:00:00Z

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!!!

Check out our New Up Coming Seminars!