CrossFit WV

Monday December 21 WOD

Triple Dog Dare - Angela's birthday WOD

3 rounds of 10 bar complexes (70% BW)

• deadlift
• sumo high pull
• hang cleans
• front squats
• push press
• back squat

Warm-up

• 30 double unders

Technique - bar complexes

 

 
 

Sunday December 20 WOD - Day 12!!

Day 12!!  Classes at 3pm and 4pm

Party at 6pm at the Opulence Spa - Casual attire

Babysitter will be there for kids

By popular demands (Kettlebell and Niall), the WOD will be:

"Snow Badger" - wear something festive

3 Rounds

• 30 squat cleans (95#, 65#)
• 30 pull-ups
• 800m run

Warm-up

• Dancing to Christmas carols

Saturday December 19 WOD - Day 11

Classes 8am, 9am, 10am, 11am

 "Christmas Ball's O' Fun"

4 rounds

• 20 Medball cleans
• 30 Wallball
• 30 Medball russian twists

Warm-up

• Tabata push-ups

It's Party Time!

The 2nd Annual CrossFit WV Christmas Party

Sunday December 20, 6pm

Location has changed:

New Location - Opulence Spa

Bring a good Paleo dish (or something close that tastes good)

We will have a special area for the kids to watch movies and play while the adults have their own fun

 

Friday December 18 WOD - Day 10

"10 Bell's A-Swinging"

AMRAP 20 minutes

• 10 Kettlebell swings
• 15 box jumps
• 20 sit-ups

Warm-up

• 50 squats
• 20 double unders

Technique - Bench press

Thursday December 17 WOD - Day 9 of 12

"9 Rounds O' Mary"

• 5 handstand push-ups (or 15 second handstand hold)
  
• 10 1-legged squats (5 each leg)
• 15 pull-ups

Warm-up

• 800m run for PR

Technique - Handstands (holds, push-ups, and on paralettes)

Wednesday December 16 WOD - Day 8

"8 Maids A Pressing"

• Push press - 3x3x1x1x1
  
• Tabata push press with 50% 1RM

Warm-up

• Max rep pull-ups x 2
• 50 squats for time

Technique - push press

Beginners class in small gym @ 5:15pm

Oly class will be the WOD

**Mark your calendar for the Christmas Party 5pm Sunday at the box

 

Tuesday December 15 WOD - Day 7

"7 rounds'o'rowing"

• 250m row - 25 squats if rowers occupied
  
• 15 KB swings
• 15 push-ups
• 10 hang snatches (45#, 35#)

*its 7 rounds because I know someone will ask

Warm-up

• Bear crawl - up and back on black mat x 2
• 30 back and forth side jumps (skier jumps) over a paralette bar

Technique/strength focus - sandbag cleans - max reps 2 minutes

 

Monday December 14 WOD - Day 6

"Grandma Fran" - because she always repeats herself

• 12 Thrusters (95#, 65#)
• 12 pull-ups - repeat both
• 9 Thrusters
• 9 pull-ups - repeat both
• 6 Thrusters
• 6 pull-ups - repeat both

Warm-up

• 10 Burpees
• 20 K2E's

Strength focus - L-sits for time

Oly Class @ 6:15pm

• Deadlifts 3x3x1x1x1

Sunday December 13 WOD - Day 5

Class time - 4pm

"Carols Gone Bad"

3 rounds, one minute each

• "Human bells" - 1.5pood KB swing
• "One human open sleigh" - row
• "Frosty's ball cleans" - 20# medball
• "Lunging through the snow" - jumping lunges
• "Santa's got a brand new bag" - sandbag half-moons