CrossFitWV

Sunday, May 1 WOD

Sunday Box Hours: 11am - 2pm Open Box

Come in and make up a missed wod, work on a skill or do some heavy lifting.

Saturday, April 30 WOD

Saturday Class Times: 8:30, 9:30, 10:30am and 2pm

"Hammer"

5 rds:

• Power Cleans, 5 reps
• Front Squats, 10 reps
• Jerks, 5 reps
• Pull-ups, 20 reps

Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

 

ANNOUNCEMENTS:

We are getting shirts for the Komen race. If you want a shirt ($20, black tees for men, black tanks for women) you must let Caroline know via email by Sunday night. If you do not send confirmation via email, a shirt will not be ordered for you! You don't have to participate to order a shirt.

A shout out to our coaches and box members who are competing in the Crossfit Games! At last check, our team (Cliff, Drew, Carlos, Pat, Angela, Ashleigh, Caroline, and Kristen) is in 31st place of all teams competing! The top 30 teams go to Regionals in June, so keep your fingers crossed. Good work girls and boys! 

Friday, April 29 WOD

WOD

400m Walking Lunge

*10 push-up penalty for each break

CORE FOCUS: 2 rds.: 20 GHD sit-ups, 10 toes thru rings

 

ANNOUNCEMENTS:

Don't forget, on Sunday night 5-7pm, Monroe Farm Market farmers will be at Bridge Road Bistro to give information about their products and free food samples!

Thursday, April 28 WOD

Crossfit Games WOD

7 min. AMRAP of the following rep scheme:

• 3 Thrusters (100, 70)
• 3 Chest to bar Pull-ups (*scale if can't do chest to bar)
• 6 Thrusters
• 6 Chest to bar Pull-ups
• 9 Thrusters
•  9 Chest to bar Pull-ups 
• 12 Thrusters
• 12 Chest to bar Pull-ups 
• 15 Thrusters
• 15 Chest to bar Pull-ups
• 18 Thrusters
• 18 Chest to bar Pull-ups
• 21 Thrusters
• 21 Chest to bar Pull-ups...

 

ANNOUNCEMENTS:

Check the CrossfitWV CFE Endurance link for Thursdays wod!

Check the EatPood link to enter the contest for 3lbs. of free drummies!

Wednesday, April 27 WOD

WOD

5 rds.:

• 5 Deadlifts
• 10 HSPU
• 15 Box Jumps

CORE FOCUS: 50 weighted sit-ups

 

ANNOUNCEMENTS:

Win free food with the new EatPood contest!! 3 lbs. of drummies! Check out the EatPood link for details.

Tuesday, April 26 WOD

WOD

• 1 Mile Run
• 21-15-9
  • Ring Dips
  • KB Swings
• 1 Mile Run

 

 

Core Focus: 3 Rounds: Russian Twists and Seal Walks

 

Monday, April 25 WOD

Back Squat Medley

Max Rep:

• 205,155
• Rest 4 min
• 155,115
• Rest 4 min
• 115, 85
• Rest 4 min
• 85,55

 

Announcements: The Koman Race is getting closer...Komenwv.org!!!

Sunday, April 24 WOD

 

HAPPY EASTER!

 

Class times: Open Box 2-4

 

Come in and make up a missed WOD or work on a skill!

Saturday, April 23 WOD

Class times 8:30, 9:30, 10:30

Games WOD!!!

Thursday, April 21 WOD

"Helen"

3 Rounds:

• 400m run
• 21 KB Swings
• 12 Pull-Ups

 

Skill Focus: Max Height Box Jumps