Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.
AMRAP in 20 minutes
Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).
Every 90 seconds for 12 minutes alternate between the two stations
Then for time
Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of
Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.
10 rounds for time (15 minute time cap)
Then 3 rounds of
Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.
A slightly modified version of a workout Lisa brought home from her Gym. One round of
Results: I didn’t time it, just worked my way through each exercise. For shoulder taps and lunges I did R + L = 2 reps, Lisa did R + L = 1 rep. Takes a long time to work through it all so up to you how long you want to spend. Either way it a good high volume workout.
Take 15 minutes and work on a Gymnastics move.
5 rounds of
AMRAP in 10 minutes of
For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.
Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.