“Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups (sub is 2:1 Toes to Bar)
10 Hang Power Cleans (135/95)
Cool down
For 5 minutes:
30 second plank hold, 30 sec L-sit paralette hold. Switch off with a partner.
7-24-14
7-23-14
Front Squats
5-5-5-5-5-5-5
Same weight across
-then-
EMOM x 7
3 touch-and-go Power Cleans (65-75% of FS weight used above)
7-22-14
Complete 3 Rounds for Time:
10 Chest-to-Bar Pull-ups
10 Front Squats (165/115)
10 Burpees
-then-
EMOM x 10
3-5 Handstand Push-ups
7-19-14
Regular Gym Hours Tomorrow!
Gonzales, 7 a.m. and 8 a.m.
Prairievile, 8 a.m.
Complete 3 Rounds for Time:
Row 500 meters
100 Doubles (200 Singles)
30 Wall Balls (20/14)
7-18-14
Back Squats
3-3-3-3-3-3-3
Same weight across
-then-
Complete for time:
21-15-9
Squat Snatch (95/65)
Chest-to-bar Pull-ups
7-17-14
Complete For Time:
21-15-9
Kettlebell Swings (70/53)
Burpees
Then Cool Down/Recovery:
15 minutes pull up practice/technique work with butterfly, kipping, chest-to-bar, etc.
7-16-14
Sumo Deadlift Heavy Single
Complete 5 Rounds (Not for time)
6 sumo deadlifts (60% of heavy single)
40 second hollow hold
10 strict toes to bar
7-15-14
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
7-14-14
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
