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

WOD Mon 1-30-12

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.

Posted by CrossFit Chesapeake at January 30, 2012 1:07 AM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 26, 2012 9:00 PM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 25, 2012 10:09 PM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 24, 2012 10:06 PM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 23, 2012 9:59 PM | Add Comment

WOD Tues 1-24-12

Posted by CrossFit Chesapeake at January 23, 2012 9:00 PM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 22, 2012 9:21 PM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 19, 2012 10:13 PM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 19, 2012 7:56 AM | Add Comment

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!!!

Posted by CrossFit Chesapeake at January 17, 2012 10:00 PM | Add Comment

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WOD Mon 1-30-12

WOD Fri. 1-27-12

WOD Thur. 1-26-12

WOD Wed. 1-25-12

WOD Tues 1-24-12

WOD Tues 1-24-12

WOD Mon. 1-23-12

WOD Fri. 1-20-12

WOD Thur. 1-19-12

WOD Wed. 1-18-12

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