Burgener Group Warm-up
15 minutes Clean and Jerk Technique/Skill Review
-then-
Complete 3 Rounds For Time:
10 Clean & Jerks (135/95)
Run 400 meters
7-15-14
7-14-14
Complete 3 Rounds For Time:
20 burpee pull-ups
20 front squats (155/105)
20 box jumps (24/20)
Congratulations to all the CrossFit Virtus athletes who competed in the Summer Partner Throwdown Saturday, and thank you to all to came out to support them. What a day! Out of 42 athletes (21 teams), we had 11 top-ten finishes:
Justin and Alex, 2nd Place, Male RX
Sara and Jodi, 3rd Place, Female RX
Cam and Lizzie, 1st Place, Co-Ed Scaled
Scott and Tanya, 4th Place, Co-Ed Scaled
Josh and Sam, 7th Place, Co-Ed Scaled
Jess and LT, 2nd Place, Female Scaled
Therese and Katrina, 8th Place, Female Scaled
Heather and her partner from Ruckus, 10th Place, Female Scaled
Calvin and Todd, 6th Place, Male Scaled
Richard and Jonathan, 8th Place, Male Scaled
Blake and Chase, 9th Place, Male Scaled
7-12-14
REMINDER: BOTH BOXES CLOSED SATURDAY, JULY 12TH. PLEASE COME OUT AND SUPPORT 42 OF YOUR FELLOW CROSSFIT VIRTUS ATHLETES AS THEY THROWN DOWN AT THE PARTNER COMPETITION IN PONCHATOULA.
Ponchatoula Recreation Park
19030 Ponchatoula Park, Ponchatoula, Louisiana 70454
It starts a little after 8 a.m. and will go until about 5 p.m.
Good luck to all competing! I am confident we will see some shields on the podium!
Virtus Invicta!
7-11-14
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
7-10-14
Boat Race:
Complete For time:
3 rounds of:
500 m row
400 m run
Rest 3 min
Athletes track their own 3-minute rest period upon completion of the 400 meter run with a continuously running clock.
7-9-14
Overhead Squat: Work up to a heavy single
Then 5 rounds (manage your own clock, not for time)
7 Overhead squats (95/65)
45-second plank hold
7 Strict chest-to-bar pull-ups
7-8-14
Complete for time:
5 rounds:
10 Power cleans (135/95)
10 Burpees
Then
5 rounds For Load:
3 Split press + 1 split jerk
7-7-14
For time:
21-15-9
Thrusters (135/95)
Muscle-Ups
Or if athlete cannot perform muscles ups, sub is:
21-15-9
Thrusters (135/95)
Pull-ups
Close-hand push-ups
7-5-14
TODAY’S SCHEDULE: 7:00 AND 8:00 A.M. PRAIRIEVILLE
GONZALES BOX CLOSED
In Teams of 2:
AMRAP in 20 minutes:
25 handstand push-ups (or hand-release push-ups)
50 one-arm KB snatches (53/44 and 44/26)
75 weighted lunges (135/95 and 95/45)
100 doubles (200 singles)
*One partner works at a time.
7-4-14
4TH OF JULY HOURS:
GONZALES: 5:00 a.m., 6:00 a.m., 7:00 a.m., 8:00 a.m.
PRAIRIEVILLE: 7:00 a.m. & 8:00 a.m.
“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/75)
Run 400m
On November 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers.
