CrossFit WV

Tuesday November 10 WOD

WOD

• 800m run
  
• 21-15-9
• • Sumo high pulls (#115, 75#)
  • Burpee box jumps
• 800m run

Warm-up

• 30 pull-ups
• 20 jumping lunges

Technique/strength focus - kettlebell clean & press

The Burpee from Patrick Cummings on Vimeo.

Monday November 9 WOD

"Randy"

• 75 Snatches for time (75, 55)

Warm-up

• 200 jump rope
• Bergner warm-up with PVC

Technique/strength focus - Overhead squat 3x3x1x1x1

Sunday November 8 WOD

Regular WOD 4pm, MA WOD 3pm

These workouts are trainers choice

Saturday November 7 WOD

Classes: 8am WOD, 9am Beginners, 10am kids, 11am WOD

3 Rounds for time

• 800m run
• 10 deadlifts (225, 165) (305 - heavy)
• 30 box jumps

Warm-up

• Tabata PVC snatches

Technique/strength focus - max rep dips x 3.

Friday November 6 WOD

"Karen"
150 wallball for time

Warm-up
30 kettlebell swings

Thursday November 5 WOD

"1/2 Murph"

• 800m run
  
• 50 pull-ups
• 100 push-ups
• 150 squats
• 800m run

Warm-up

• 100 jump rope

Wednesday November 4 WOD

20/20 - 30 minute or 20 rounds whichever comes first

• 1 hang power clean/20 sit-ups (cleans = 70%BW, 50%BW)
  
• 2 power cleans/19 sit-ups
• 3 power cleans/18 sit-ups
• 4 power cleans/17 sit-ups
• ........etc.

Warm-up

• 20 kettlebell swings
• 5 muscle ups or 20 pull-ups

Technique/strength focus - snatch

Tuesday November 3 WOD

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

• Box jumps
• Ankles to bar
• Inverted burpees

Warm-up

• 400m run
• 30 push-ups

Technique/strength focus - chained front squat

CrossFit North Fulton does Inverted Burpees from CrossFit North Fulton on Vimeo.

Tuesday, November 3, 2009 Endurance Running WOD @ 6:15 PM

WOD:  Long Intervals by Time 2x Repeats

Run 2x10 minutes with a 2 minute rest between intervals.

Beginner runners are welcome in this class.  The WOD will be scaled for beginners, and afterwards there will be a beginner runner lecture on CrossFit Running.

Monday November 2 WOD

10 Rounds

• 3x Sumo high pulls (135, 95)
• 6x Push jerks
• 9x Hack squats

Warm-up

• 20 Handstand push-ups
• 30 box jumps

RUNNING ANNOUNCEMENTS

1. The 10th annual Arnold 5K Pump and Run will be held Sunday, March 7th 2010 in Columbus, Ohio. 

Registration opens today.  Go to this link for details.  http://www.runohio.com/read_new/registration-arnold-5k-pump-and-run-starts-november-1st  The event combines bench presses with running a 5K.  For every rep on the bench up to 30, you subtract 30 seconds from your 5K time.  The bench press is both age and sex scaled.  For < 40 years old, bench is body weight for males and 70% body weight for females.  40-49 it is 90% males/60% females.  50-59 it is 80%/50%  60-69 it is 70%/40%.  Entries must be online and are limited to the first 800.  As this event sold out in four days last year, if you are interested, enter now.  Coach AJM is going to compete.  Tim and Erika Bailey are also registered.  Lets show everyone how strong and fast we are. 

Coach AJM will continue run training and Coach Dan and Coach Majeed have agreed to help us with bench presses. 

Email Coach AJM if you enter so we can coordinate hotels. 

 The event is part of the weekend Arnold Sports Festival which has many different bodybuilding and weightlifting and related sports to watch. 

There is also regular 5K which has unlimited entries. 

 2.  Running WODs

 Running WODs will resume this week.  This week we will back to our Tuesday/Thursday Evening Schedule at 6:15 pm.  WODs will be posted the evening before.

 3.  Beginner Running Class

 Coach AJM will be happy to work with beginner runners this week at either or both of the Tues./Thurs. evening classes this week.  I will scale the WOD as appropriate and we will have a brief lecture afterward.  Anyone interested email amajestro@powellmajestro.com. 

Sunday November 1 WOD

Classes: 4pm regular WOD, 11am will be MA WOD

"Running Fran"

21-15-9

• Thrusters (135H, 95m, 65f)
• Pull-ups
• 400m run

Warm-up

• 20 box jumps
• 50 sit-ups

MA WOD

Warm-up - 10,9,8,7,6,5,4,3,2,1

• Squat jumps
• Clapping push-ups
• Ankles to bar

WOD 1 - 6 rounds

• 5x front squats (185, 125)
• 10x box jumps
• 10x GHD

WOD 2 - 6 rounds

• 5x deadlifts (245, 165)
• 10x pull-ups

WOD 3 - 6 rounds

• 400m run
• 10x jumping lunges
• 5x sandbag half-moons (65, 45)