CrossFitWV

Wednesday, April 20 WOD

"Gotta Tabata"

• HSPU
• Squats
• Sit-Ups
• Pull-Ups

20 seconds on 10 seconds off for 4 minutes each!

 

Core Focus: Max out toes-to-bar x3

Tuesday, April 19 WOD

WOD

21-15-9

• Deadlifts
• Hang Clean
• Push Jerk

Don't drop the bar....

 

Anouncements:

Had more people sign up for the Race for the Cure today!! Keep signing up! There will be a cookout following the race at the box!!

 

Monday, April 18 WOD

"Kelly" 

5 Rounds:

400m run

30 Box Jumps

30 Wallballs

 

Announcements:

Sign up for the Komen Race at Komenwv.org....if not, there could be a penalty!!!

 

Saturday, April 16

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

"FILTHY FIFTY!"

• 50 Box Jumps
• 50 Jumping Pull-Ups
• 50 KB Swings
• 50 Walking Lunges
• 50 K2E
• 50 Push Press
• 50 Back Extensions
• 50 Wallballs
• 50 DU

 

ANNOUNCEMENTS:

Do not forget to sign up for The Race for the Cure. The race is May 7th, so the time is approaching quickly. We will not have any classes that day - the race will be our wod. We only have about 6 people signed up right now. Go to www.komenwv.org click on join a team, then type in CrossfitWV. Plug in your info from there. We are working on getting t-shirts for team members.

Friday, April 15 WOD

WOD

5 rds.:

• 10 Squat Cleans (95, 65)
• 10 Ring Dips
• 15 Double Unders

CORE FOCUS: 2 rds.:10 Russian Twists, Plank Hold Series (:30 each posiiton)

 

Thursday, April 14 WOD

WOD

Metcon!

 

Check the CrossfitWV Endurance link for Thursday's CFE wod. 

Wednesday, April 13 WOD

WOD

70 Burpees
60 Sit Ups
50 KB Swings
40 Pull-ups
30 HSPU

 

Tuesday, April 12 WOD

WOD

3 rds.:

1st rd. 30 each, 2nd rd. 20 each, 3rd rd. 10 each:

• Single-arm DB Snatch (half each arm)
• K2E
• Push-Ups

 

Check out the Crossfit WV Edurance link for Tuesday, April 12th endurance wod.

Monday, April 11 WOD

WOD

21-15-9 

• Deadlifts
• OHS

SKILL FOCUS: Max time L-Sits x 3

 

ANNOUNCEMENTS:

Healthy Eating Challenge - And we have a winner!!! Austin Sussman!! He not only lost the most inches, but was the most consistent food journaler of all participants! Austin has won a $100 gift certificate from Dick's. Great job Austin!! We had some really amazing results from those who followed through until the end - losing anywhere from 1 1/2 to 9 1/2 inches from the waist, hips and/or thighs. But it really isn't over. We are hoping to get to you all this week our new nutrition journal to keep you on track for healthy eating.

EatPood Contest - We also have a winner for the food give away through EatPood! Dara has won 2 lbs of grass fed beef! Keep your eyes open for more food give-aways on our EatPood site. Remember, you can't win if you don't enter - and this is really good quality stuff!

Sunday, April 10 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.