Author Archives: cpiazza

Rest Day        

Fundamental work: Shoulder Press, Back Squat, Dead Lift then, 3 rounds for time of: Run 400m 10 Dead lifts, 155/55 pounds 20 Kettle bell swings, 35/18 pounds 30 Abmat sit-ups  

As many reps/rounds as possible: Teams will complete the following couplets in 10 min intervals: Rope Climb Max reps of handstand push-ups & Ring rows Max reps of bench press, 155 pounds  

Five rounds for time of: 95 pound Thruster, 15 reps 15 Bar-facing burpees    

3 rounds for time: Run 800 meters 10 Toes to bar    

Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood OR… “Cindy” 5 Pull-ups 10 Push-ups 15 Squats

For Max Load: Thruster: 3-3-3-3-3-3-3    

Today is the first free Saturday open session.  The box is open to anyone that wants to observe, participate or just ask a couple questions about CFV.  The WOD will begin at 9 am. 3 rounds for time: Run 400m …
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Complete As Many Rounds As Possible (AMRAP) in 15 minutes of: 5 strict pull-ups 10 ring dips 15 Abmat sit-ups

Max Load: Back Squat 7-7-7-7-7 Front Squat 5-5-5-5-5 -This photo is in honor of our Brothers still in harm’s way…Getting the job done! HOOAH!  Courtesy of CrossFit Home Page.  Visit the Main Page and enlarge image.