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11/28/2018

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Announcements

This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.

Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA

The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:30 Jump Rope

7x Power Cleans

10x Wall Balls

7/5x Ski Calories

:10 Dip Support Hold (Top/Bottom)

Gymnastics

Double-Unders

(1) 50x UB DU Every 2:00

(2) 30x UB DU Every 2:00

(3) 30x Double-Unders Every 2:00

(4) 10-20x DU Every 2:00

(5) 15:00 Skill Work

Metcon

Metcon (Time)

For Time:

50x Double-Unders

40x Wall Balls (20/14)

30x Calorie Ski

20x Ring Dips

10x Power Cleans (225/155)
15:00 Time Cap

Scaling Options:

DU = Reps / 100x Singles

WB = Height / Load

Cal Ski = Calories

R. Dips = Bar / Parallettes

Pwr Cl = Load (185/125) (155/105)

11/27/2018

By: 0

Announcements

This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.

Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA

The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Inch Worms

:20 Handstand Hold

7/5x Calorie Bike

10x Arch to Hollow Swings

5x Strict Push-Ups

Metcon

Metcon (5 Rounds for time)

EMOM 4:00 for 20:00

21x Assault Bike Calories

15x Toes to Bar

9x Strict Handstand Push-Ups
Record Time for Each Round

Scaling Options:

Bike = Calories

TTB = Reps / Hanging Leg Raises

StHSPU = Reps / Strict Push-Ups

Midline

L-Sit

Accumulate a 2:00-3:00 L-Sit

-Rest As Needed Between Sets

11/26/2018

By: 0

Announcements

This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.

Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA

The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Cossack Squats (5x Per)

7x Arch to Hollow Swings

5x Strict Press (Empty Bar)

10x Front Squats (Empty Bar)

7x Pull-Ups/Jumping/Rows

5x Inch Worms

Weightlifting

Z Press

15:00 to establish a 5RM Z Press

Metcon

Hate (Time)

6 Rounds:

6x Thrusters (135/95)

6x Chest to Bar Pull-Ups

6x Bar Facing Burpees
15:00 Time Cap

Scaling Options:

Thrusters = Load

CTBPU = Pull-Ups/Jumping

BFB = Burpees

11/24/2018

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 2:

5 Rounds

•30x Calorie Ski

•20x Box Jumps (24/20)

•10x Push-Ups

~then~

5 Rounds

•30x Calorie Bike

•20x Pull-Ups

•10x KB Swings (53/35)
40:00 Time Cap

Fire Breather

Metcon (Time)

Teams of 2:

5 Rounds:

•30x Calorie Ski

•20x Chest to Bar Pull-Ups

•10x Power Snatch (135/95)

~then~

5 Rounds:

•30x Calorie Bike

•20x Power Cleans (135/95)

•10x Ring Muscle-Ups
40:00 Time Cap

11/23/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Round:

7x Calories Bike / Ski

7x Pull-Ups

7x Wall Balls

7x Calories Bike / Ski

7x Dips

7x Ab Mat Sit-Ups

Metcon

Metcon (Time)

Turkey Teamer : Teams of 2

150x Wall Balls (20/14)

125x Pull-Ups*

100x Weighted Ab Mat Sit-Ups (20/14)

75x Ring Dips*

50x MB Clusters (20/14)

25x DB Man Makers (35/20)*
*Every Moment that doesn’t require the MB Partners rotate a 200M MB Carry.

Scaling Options:

WB = Load

PU = Jumping / Ring Rows

Wtd AMSU = Load

R. Dips = Bar / Parallettes

MBC = Load

DB M-M = Load

11/21/2018

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

:30 Jump Rope

7x Hang Cleans

10x Arch to Hollow Swings

7x Overhead Squats

:30 Handstand Hold

Gymnastics

Double-Unders

(1) 50x UB DU Every 2:00

(2) 30x UB DU Every 2:00

(3) 30x Double-Unders Every 2:00

(4) 10-20x DU Every 2:00

(5) 15:00 Skill Work

Metcon

Metcon (Time)

3 Rounds:

15x Hang Power Cleans (135/95)

10x Toes to Bar

-Rest 2:00

3 Rounds:

10x Overhead Squats

15x Handstand Push-Ups
15:00 Time Cap

Scaling Options:

HPC = Load (115/75) (95/65)

TTB = Reps / Hanging Leg/Knee Raises

OHS = Load (115/75) (95/65)

HSPU = Reps / Hand Release Push-Ups

11/20/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:10 Ring Support Hold (Top/Bottom)

10/7x Calorie Row

:20 Handstand Hold

10/7x Calorie Bike

5x DB Thrusters (Working Weight)

Metcon

Metcon (30 Rounds for reps)

EMOM 30:00

(1) 10x Strict Ring Dips

(2) 15/12x Calorie Row

(3) 10x Handstand Push-Ups

(4) 15/12x Calorie Bike

(5) 10x Dumbbell Thrusters (50/35)

(6) Rest
Scaling Options:

Ring Dips = Reps / Bar / Parallette Dips

Cal Row = Calories

HSPU = Reps / Hand Release Push-Ups

Cal Bike = Calories

DB Thrusters = Load (35/20) (20/10)

Midline

GHD Situps

5x 7/10/15/20 GHD Sit-Ups

-Rest As Needed Between Sets

11/19/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Cossack Squats (5x Per)

7x Arch to Hollow Swings

5x Wall Balls

10x Lateral Step-Ups (5x Per)

7x Front Squats

5x Chest to Bar Pull-Ups

Weightlifting

Paused Front Squat

15:00 to establish a 5RM Paused Front Squat*

*:01 Pause @ Bottom Depth Each Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

5x Chest to Bar Pull-Ups

10x Burpee Box Jumps (30/24)

15x Wall Balls (20/14)
Scaling Options:

CTBPU = Pull-Ups / Jumping / Ring Rows

Bur BxJ = Height / Burpees

WB = Height / Load

11/17/2018

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (AMRAP – Reps)

Stan Lee WOD

Teams of 2 : 35:00 AMRAP

400m Quick Silver Run

2x Spiderman Rope Climbs

50x Black Panther Burpee Box Jumps

2x Spiderman RC

50x Captain America KB Swings

2x Spiderman RC

50x Doctor Strange Double Unders (per person)

2x Spiderman RC

50x Thor’s Hammer DB Alt Snatches

2x Spiderman RC

50x Hawkeye Wallballs

2x Spiderman RC

50x Daredevil Deadlifts

400M Quicksilver Run

Fire Breather

Metcon (AMRAP – Reps)

Stan Lee WOD

Teams of 2 : 35:00 AMRAP

400m Quick Silver Run

2x Spiderman Legless Rope Climbs

50x Black Panther Burpee Box Jumps (24/20)

2x Spiderman Legless RC

50x Captain America KB Swings (53/35)

2x Spiderman Legless RC

50x Doctor Strange Double Unders (Each Member)

2x Spiderman Legless RC

50x Thor’s Hammer DB Alt Snatches (50/35)

2x Spiderman Legless RC

50x Hawkeye Wallballs (20/14)

2x Spiderman Legless RC

50x Daredevil Deadlifts (315/225)

400M Quicksilver Run