http://www.crossfitvirtuosity.com Fri, 12 Mar 2010 06:44:27 +0000 http://wordpress.org/?v=2.8.6 en hourly 1 http://www.crossfitvirtuosity.com/today/friday-2010-03-12/ http://www.crossfitvirtuosity.com/today/friday-2010-03-12/#comments Fri, 12 Mar 2010 05:00:46 +0000 tylerdurden http://www.crossfitvirtuosity.com/?p=2601 Hell's Bells
10-9-8-7-6-5-4-3-2-1
Overhead Squats (95/65)
10-20-30-40-50-60-70-80-90-100
Double-Unders

Alternate between squats and double-unders.
(i.e. 10 squats, 10 double-unders; 9 squats, 20 double-unders ... 1 squat, 100 double-unders)]]> http://www.crossfitvirtuosity.com/today/friday-2010-03-12/feed/ 0 http://www.crossfitvirtuosity.com/today/thursday-2010-03-11/ http://www.crossfitvirtuosity.com/today/thursday-2010-03-11/#comments Thu, 11 Mar 2010 05:00:38 +0000 tylerdurden http://www.crossfitvirtuosity.com/?p=2534 CrossFit's special "Girls." The Girl workouts are benchmarks which we use to test our members.

Ladies' Night
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to 2009.11.12.]]> http://www.crossfitvirtuosity.com/today/thursday-2010-03-11/feed/ 6 http://www.crossfitvirtuosity.com/today/wednesday-2010-03-10/ http://www.crossfitvirtuosity.com/today/wednesday-2010-03-10/#comments Wed, 10 Mar 2010 05:00:56 +0000 tylerdurden http://www.crossfitvirtuosity.com/?p=2530 Hell's Bells
2 Rounds for time of:
400m Run
15 Bench Presses, 2x50lbs
400m Run
15 Dumbbell Snatches, 2x50lbs]]> http://www.crossfitvirtuosity.com/today/wednesday-2010-03-10/feed/ 7 http://www.crossfitvirtuosity.com/news/introducing-on-ramp/ http://www.crossfitvirtuosity.com/news/introducing-on-ramp/#comments Tue, 09 Mar 2010 23:14:55 +0000 goodsam http://www.crossfitvirtuosity.com/?p=2580 http://www.crossfitvirtuosity.com/news/introducing-on-ramp/feed/ 0 http://www.crossfitvirtuosity.com/news/whole9-nutrition-workshop/ http://www.crossfitvirtuosity.com/news/whole9-nutrition-workshop/#comments Tue, 09 Mar 2010 20:20:28 +0000 goodsam http://www.crossfitvirtuosity.com/?p=2557 NYC Endurance to bring the Whole9 folk down on Sunday, April 25th for an afternoon packed with great nutrition information and discussion!]]> http://www.crossfitvirtuosity.com/news/whole9-nutrition-workshop/feed/ 0 http://www.crossfitvirtuosity.com/today/tuesday-2010-03-09/ http://www.crossfitvirtuosity.com/today/tuesday-2010-03-09/#comments Tue, 09 Mar 2010 05:00:48 +0000 tylerdurden http://www.crossfitvirtuosity.com/?p=2527 Hell's Bells
Tabata:
1-arm Dumbbell Hang Power Snatches
Squats
Immediately thereafter 800m Run (because there is nothing better than trying to run immediately after tabata squats)

The Tabata workout is 20 seconds of work followed by 10 seconds of rest for 16 intervals. You will switch exercises after 8 intervals. The score is the lowest number of reps performed in any of the eight intervals for each exercise. Run 800 meters immediately after finishing your last squat. For example, 12 snatches, 17 squats and 3:06 for 800m. ]]> http://www.crossfitvirtuosity.com/today/tuesday-2010-03-09/feed/ 3 http://www.crossfitvirtuosity.com/run/thursday-2010-03-11-intervals/ http://www.crossfitvirtuosity.com/run/thursday-2010-03-11-intervals/#comments Mon, 08 Mar 2010 18:57:25 +0000 goodsam http://www.crossfitvirtuosity.com/?p=2541 http://www.crossfitvirtuosity.com/run/thursday-2010-03-11-intervals/feed/ 7 http://www.crossfitvirtuosity.com/bike/wednesday-2010-03-10-hills/ http://www.crossfitvirtuosity.com/bike/wednesday-2010-03-10-hills/#comments Mon, 08 Mar 2010 18:21:05 +0000 goodsam http://www.crossfitvirtuosity.com/?p=2539 http://www.crossfitvirtuosity.com/bike/wednesday-2010-03-10-hills/feed/ 0 http://www.crossfitvirtuosity.com/today/monday-2010-03-08/ http://www.crossfitvirtuosity.com/today/monday-2010-03-08/#comments Mon, 08 Mar 2010 05:00:44 +0000 tylerdurden http://www.crossfitvirtuosity.com/?p=2522 Heavy Metal
2 rounds for time of:
400m Run
15 Deadlifts, 225lbs
400m Run
15 Overhead Squats, 95lbs]]> http://www.crossfitvirtuosity.com/today/monday-2010-03-08/feed/ 2 http://www.crossfitvirtuosity.com/today/sunday-2010-03-07/ http://www.crossfitvirtuosity.com/today/sunday-2010-03-07/#comments Sun, 07 Mar 2010 05:00:37 +0000 tylerdurden http://www.crossfitvirtuosity.com/?p=2516 Open Gym and BBQ

It's so freakin' nice out that we've decided to throw open the doors, roll out the grill, and cook up some deeelicious burgers 'n' things asap!

So stop on by for a workout at 11am, followed by grillin' and chillin' from 1pm onwards! Feel free to bring whomsoever might want to tag along. Contributions of the alcoholic variety will not be turned away.]]> http://www.crossfitvirtuosity.com/today/sunday-2010-03-07/feed/ 4