CrossFit WV

Thursday December 31 WOD

Classes are 10, 11 and 12 only.

AMRAP 20 minutes

• 5 sumo high pulls (115#, 85#)
• 10 Russian twists (20#)
• 15 Squat jumps

Warm-up

• 10 sandbag half-moons
• 20 K2E's

Technique - Ring pull-ups max reps x 3

 

Wednesday December 30 WOD

"Grace"

• Clean & Jerk 30 reps (135#, 95#)

Warm-up

• 20 double unders
• one minute total L-sit
• 30 sit-ups

Technique - max rep ring push-ups x 3

 

Tuesday December 29 WOD

Buffy Birthday WOD - her request'

Fran

21-15-9

• Thrusters
• Pull-ups

Warm-up

• 20 K2E
• 20 PVC squat snatches

Technique/Strength focus - Sumo high pulls

 

Monday December 28 WOD

21-15-9

• Squat cleans (135#, 95#)
• Handstand push-ups

Warm-up

• 30 PVC squat snatches
• 250m sprint row

Technique - squat cleans

Oly class 6:15

• Squat cleans - 3x3x1x1x1

Fixing the Squat Clean from Patrick Cummings on Vimeo.

Sunday December 27 WOD

4pm WOD and 3pm MA WOD

WOD

20-15-10-5

• Burpees
• Sit-ups
• KB swings
• Jumping lunges

MA WOD

Warm-up

4 rounds

• 15x KB swings
• 5x "the exercise" with PVC
• HUG

WOD 1 - 6 rounds

• 8x thrusters (95#)
• 30x box steps

WOD 2 - 6 rounds

• 8x hang squat snatch (65#)
• 20 double-unders

WOD 3 - 8 rounds

• 5x deadhang pull-ups
• 10 push-ups
• 8x GHD sit-ups
• 10x ring dips

 

Saturday December 26 WOD

Class times: 10am and 11am

"Kelly"

5 rounds

• 400m run
• 30 box jumps
• 30 wallball

Warm-up

• 20 kettlebell swings
• 30 sit-ups

Strength focus - muscle ups

Box Jumps from Patrick Cummings on Vimeo.

Merry Christmas!

No classes today of course.

Merry Christmas to all of the CrossFit WV tribe.

Thursday December 24 WOD

Class times: 10am, 11am, and noon only

21-15-9

• Burpee box jumps
  
• Push press (115#, 85#)
• K2E

Warm-up

• 30 double unders

Wednesday December 23 WOD

Deadlifts

• 3x3x1x1x1
• Tabata deadlifts with 60% 1RM

Warm-up

• 500m row

Tuesday December 22 WOD

It was a great turnout for the party last night, good to see everyone, some I had not seen in anything but workout clothes.  There were some pretty amazing dishes, I need to get some recipes.

AMRAP 20 minutes

• 20 sit-ups
• 10 push-ups
• 10 jumping lunges (5 each leg)

Warm-up

• coaches choice