CrossFitWV

Thursday, February 2 WOD

Warm-up: 15 tuck jumps, 20 walking lunges, Squat holdsx2, 25 Partner wallballs situps

AIR FORCE WOD

At the beginning of each min do 4 burpees then start w/lift:
20 Thrusters
20 SDHP
20 OHS
20 Front Squats

Ex: 3,2,1 go! 4 burpees. Then try to get 20 thrusters. If you get only 18 and it goes to min 2, stop and do 4 burpees then do the 2 thrusters you have left then start on your SDHP. When the min turns to 3, do 4 burpees and pick up the lift where you left off.

ANNOUNCEMENTS:

For anyone interested in improving their gymnastic ability, join us on Thursday night, February 2nd at 8:30pm at Maverick Gymnastics in Kanawha City. The class is an adult class for members of CrossfitWV only. It is $10 per person for an hour. The class is designed to work on hollow body positioning, improve core strength and provide more concentrated, in depth focus on Crossfit gymnastic exercises.

Wednesday, February 1 WOD

Warm-up: 500m row, 25 Russian twists, 25 kbs

Deadlifts 5x3x3x1x1

"RICKY"

20 min AMRAP:

• 10 pullups
• 5 DB Deadlifts (75,50)
• 8 PP (135,95)

ANNOUNCEMENTS:

New EatPood post. Fire up the pressure cooker!

On Wednesday mornings at 9:30 and possibly on Thursday evenings at 8:30, Maverick gymnastics is offering a class exclusively for members of CrossfitWV. That's right, adult gymnastics! Ashleigh, Rachael, Caroline and Angela took a test run Tuesday morning and thought it was fantastic. If your goal is to improve your handstands, perfect the handstand walk, achieve a muscle up, or just want some additional core training, you should give this class a try. Talk to the coaches if you have any questions.

Tuesday, January 31 WOD

Warm up: 50 du, 20 box steps, 25 thrusters (PVC), Scorpion stretch

 

"KELLY"

5 rds.:

• 400m run
• 30 Box Jumps (24, 20)
• 30 Wallball (20, 14)

Monday, January 30 WOD

Warm-up: 400m run, 30 sec wall sit, HAM, Lunges, Bear Crawl

Front Squats: 3x3x3x3

then,

WOD

7 Rounds:

• 7 Front Squats (135,95)
• 7 T2B

Sunday, January 29 WOD

class times: 11-12 Open Box, 12-1 WOD

"Desforges"

5 Rounds:

• 225 pound Deadlift, 12 reps
• 20 Pull-ups
• 135 pound Clean and jerk, 12 reps
• 20 Knees to elbows

 

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Saturday, January 28 WOD

class times: 8:30,9:30,10:30

Grab your partner dosey doh!

If you do not have a partner we will get you one....or you can pick your favorite trainer to be your partner :))))

Friday, January 27 WOD

"Nasty Girls"

3 Rounds:

• 50 Squats
• 7 Muscle Ups
• 10 Hang Power Cleans (135,95)

A Note from Chef Sandy:

I’ve been working on clean eating for almost three years now. I know where to get stuff. I order certain things to eat when I go out. I have a lot of meal ideas because I’m always cooking. With that, I’m always trolling websites, and I have several I would recommend. I am happy to share this info with you.

For instance, Caroline texted me and asked me whether she could get blanched almond flour at Kanawha City Kroger. I can say unequivocally that I’m fully qualified to direct you to the appropriate aisle at Kroger (Kanawha City, Ashton Place and maybe South Charleston). I really don’t mind. If you have a specific question about anything (CrossFit food related that is), post a comment. If you want, I’ll email you with my cell number so you can text me from Kroger too. If I don’t know the answer to one of your probing questions, I’ll find someone who does. I promise.

Thursday, January 26 WOD

WOD

5 Rounds:

• 9 C2B Pull-Ups
• 12 Pistols
• 15 Power Snatches (95,65)

 

Skill Focus: Max height box jumps

Wednesday, January 25 WOD

WOD

• 10 HSPU
• 15 Wallballs
• 20 KB Swings
• 25 DL (185,135)
• 100 Double Unders
• 25 DL
• 20 KB Swings
• 15 Wallballs
• 10 HSPU

WE NEED WATER!! And new EatPood post! It's National Peanut Butter Day, (yay!!), but those of you true to the paleo diet or the Whole9 know that peanut butter is on the do-not-eat list! While some of us feel that peanut butter falls into a category of its own as a major food group, we do not want the paleolithics to be left out of the NPB Day celebration. So, check out the EatPood post for the delicious Thai ALMOND Butter Sauce recipe. It's a keeper!

 

ANNOUNCEMENTS:

We have a winner for the Body Fat Challenge!! Kaitlyn Bedekovich at a whopping 6% loss in just 6 weeks!! Congratulations Kaitlyn!! You worked hard and kept it clean! Keep up the good work. Celebrate your win and the day with some almond butter!

 

 

 

Tuesday, January 24 WOD

Warm-up: 100 DU, Skin the Cat x 3, 10 Hollow Rocks, Tabata Squats

WOD

21-18-15-12-9-6-3

• Calorie Row
• Ring Dips
• GHD Sit-Ups