CrossFitWV

Friday, April Fool's Day!

Stay on your toes! Don't get fooled!

HAPPY BIRTHDAY SANDY!! (No foolin!)

In honor of our EatPood author,

"CHIEF SANDY"

5 rds:

Each round, 3 minutes of work, 1 minute rest:

• 3 Cleans (75, 55)
• 6 OHS (75, 55)
• 9 Sit-Ups

 

ANNOUNCEMENTS:

Considering joining The Gaiscioch team and wondering what are the perks? Well in addition to feeling really cool and having team support at races, you also get a Gaiscioch team tshirt, lacrosse balls for stretching and massage exercises, team meetings, extra coaching/emails as needed and run technique film analysis. Anyone can join. Below are the prices:

Crossfit WV members:  $25/yr.

Gaischioch membership if Crossfit member anywhere:  $50/yr. (includes unlimited Endurance wods)

Gaiscioch Team only:  $100/yr. (includes unlimited Endurance wods)

Thursday, March 31 WOD

WOD

• 800m run
• 100 Thrusters (45, 35)
• 100 DU
• 800m run

 *You can break up the thrusters and double unders however you want, but you must start and end with the 800m run

CORE FOCUS: 3 rds.: 10 BB roll outs, 10 russian twists

 

Crossfit WV Endurance WOD for Thursday - Rain or Shine! Check link to the right. Also, good info on the Endurance site for re:vitamins/supplements.

Check out EatPood too if you like wings, coffee, bacon . . . !

Wednesday, March 30 WOD

"TIMMYLE"

5 rds.:

• 5 TGU (R)
• 5 TGU (L)
• 10 Ring Dips
• 12 KB Swings
• 15 Sledge Hammer Strikes

CORE FOCUS: 15 Supermans, Plank hold series (:30 each position)

Tuesday, March 29 WOD

Bench Press

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

then

10 min AMRAP         

• 2 Strict Press
• 4 Burpee Jump overs
• 6 Reverse wallballs

SKILL FOCUS: Sledge Hammer strikes

 

Tuesday, March 29th CrossfitWV Endurance WOD - Check the link! 

Monday, March 28 WOD

“CHRISTINE”

3 rds.

• 500m row
• 12 DL (BW or 1.25xBW)
• 21 Box Jumps

CHALLENGE FOCUS: As many double unders as possible in 7 minutes

 

ANNOUNCEMENTS:

Don't forget to take advantage of our in-house massuese! Traci is getting some rave reviews!

On Monday and Wednesday evenings, Kristen will be at the box to lead you in some mobility exercises. If you are having any specific issues, like tightness in the calves, or limited mobility in the shoulders, etc. let one of the coaches know and Kristen will prepare some exercises to help you work it out.

 

Sunday, March 27 WOD

Sunday Box Hours: Open Box 11am - 1 pm. Class Wod at 1:00pm

Come in and make up a missed wod, do some heavy lifting or work on a skill from 11-1. At 1pm we will have a coach led wod with rowing, sit-ups and kb.

Saturday, March 26 WOD

Saturday Class Times: 8:30, 9:30 and 10:30 am

Warm-Up:  Tabata squats, Hip Mobility Drill

  

WOD

 

3 rds:

 

run 100m

25 pushups

run 100m

25 situps

run 100m

25 squats

run 100m

25 pullups

 

 

Check the CFE CrossfitWV Enurance link for weekend wods!

Friday, March 25 WOD

WOD

5 rds.:

• 20 Burpees
• 10 OHS
• 400m Run

Thursday, March 24 WOD

*Wod will be weather dependent

In the event of rain,

Back Squats

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

then

WOD

• Goblet Squats
• KB Swings
• GHD/weighted sit-ups

In the event of no rain, there will be some running

Thursday CFE Crossfit WV - *5:45 am and 6:15 pm. 

*Kristen is happy to coach the 5:45 am WOD if there is interest, but she does not want to get up early to run by herself. If you are interested in running @ 5:45, post that you are running to the comments section below before 10:30 pm Wed. evening.

 **By popular request we are moving our evening time back to our traditional 6:15 pm time slot. Please try to be dressed and ready to run warm-up at 6:15 pm.

Wednesday, March 23 WOD

WOD

10!

• Box Jumps
• HSPU
• Wallballs
• K2E T2B