All posts by cmcnally

HBDJen

102017

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Happy Birthday Jen Phillips! 8 minute AMRAP of: 5 Power clean @ 65% of 1RM 10 Pullup 5 Strict HSPU (5 DB strict press) 4 minutes rest 8 minute AMRAP...
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blockparty

101917

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I Heart Del Ray Reminder: Saturday, Oct 21: 3:00 - 6:30 PM. CrossFit MVA will be doing a WOD starting at 3:00 PM in the parking lot behind Bon Vivant....
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HBDjeff

101817

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Happy Birthday Jeff Bernhardt! A) Back Squat 10-8-6-10-8-6 20 minutes including warm-up sets. B) Every :90 for 9 minutes (3 sets) 20 KB/DB walking lunge 8 Single arm DB bent...
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wpid-img_20130408_185225

101617

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Happy Birthday Patrick Kilkur! A) Every :90 for 6 minutes (4 sets) Clean + Hang clean + Front squat @ 70-75% of top load from last weeks complex (101017) Every...
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T2BFB

101417

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A) Death by T2B EMOM perform x T2B Continue to add 1 per minute until you can't complete the required number of reps. If you have less than 5 UB...
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dips

101317

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A) 8 minutes to build to a fairly heavy Deadlift B) 21-15-9 Deadlift (Use 60-65% of A) 9-7-5 MU or sub 1-2 Pullup and Dip for each MU 12 minute...
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MVA-TeamRWB

101217

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Join us at 6:45pm for the monthly Team RWB workout! Partner workout! 24 minute AMRAP alternating through the following movements: P1- 200m Row P2-100' Bear crawl P1-100' OH plate lunge...
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DBStepups

101117

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A) Back Squat 8-6-4-8-6-4 15 minutes including warm-up sets. B) EMOM x 12 (4 sets) Odd: 12 Weighted DB step-up (20/16") Perform 6 consecutive starting with non-dominant leg then complete...
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cleans

101017

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A) 12 minutes to build as heavy as possible in the following complex Power clean + Hang clean + Front squat B) 5 minute AMrep of Burpees to a 6"...
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courtneyfb

100917

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Columbus Day Schedule: Classes at 9:15am, 12:30pm, 5:15pm, and 6:00pm only. A) Strict Press Every 2 minutes for 14 minutes (7 sets) Set 1: 4 reps @ 60% Set 2:...
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