CrossFitWV

Wednesday, June 1 WOD

WOD

10!

• Thrusters
• KB Swings
• Box Jumps


REMINDER! The 8:15am class is meeting in the parking lot of the church on the corner of Myrtle and Bridge Road. We will be running the Carriage Trail for a farewell WOD to an avid Crossfitter and a very dear friend. All participating are welcome to go to Sandy's house following the wod for a delicious paleo brunch!! This is rain or shine. Do not go to the box at 8:15am!

Tuesday, May 31 WOD

"ANNIE"

50-40-30-20-10

• Double Unders (x5 single unders)
• Sit-Ups

SKILL FOCUS: 3x3x3 Power Cleans (increase weight each set)

Monday, May 30 WOD

MEMORIAL DAY MURPH!

Class Times: 9:00 am and 10:30am

• 1 mile run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 mile run

CrossFitters all over the world pay tribute to Michael Murphy every Memorial Day by doing his WOD – “Murph”. To read about the heroic sacrifice of Michael Murphy, go to www.navy.mil/moh/mpmurphy/soa.html.  CrossFit Murph is to honor Medal of Honor recipient Michael Murphy and all of our fallen heros.

This is a fundraiser WOD.  All money raised will fund three charities: Wounded Warrior Project, Lone Survivor Foundation and the Lt. Michael P. Murphy Memorial Scholarship Foundation. All of these organizations support military members and their families.

The Memorial Day Murph Fundraiser epitomizes the CrossFit culture by paying homage to fallen military members, raising funds to help those who have sacrificed for our country and promoting health and fitness for everyone.  Please help us make Memorial Day an actual day to remember.

 

Sunday, May 29 WOD

Sunday Hours: 1-4pm Running Clinic

Even if you are not a member of CrossfitWV, for $25 you can come in and learn excellent running technique under the guidance and expertise of Crossfit Endurance certified Coach Niall! The clinic is free for members.

Monday will be Memorial Day Murph. There will be two class times on Monday, 9 and 10:30am.

Saturday, May 28 WOD

BRING A FRIEND TO CROSSFIT DAY!!

There will be 4 class times 8:30, 9:30, 10:30 and 11:30am. At each class, members will have the option to do a partner wod with a friend, or a regular wod which will be posted.  Immediately following the last class we will be having a cookout for all! Bring a healthy dish if you plan on staying for the cookout.

A special shout out to April Hudson on her wedding day!! Congratulations April!!!

Coach Niall is hosting a the CrossfitWV Endurance Clinic from 1-4pm on Sunday. All are welcome! Free to members, $25 for non-members.There will not be open box hours on Sunday.

We will be open on Monday, Memorial Day, for a special wod. Specific class times will be posted.

 

Friday, May 27 WOD

"MICHAEL"

3 rds.

• 800m run
• 50 Back Extensions
• 50 Sit-Ups

 

ANNOUNCEMENTS:

Saturday, Bring a Friend to Crossfit Day: We will have four classes Saturday morning: 8:30, 9:30, 10:30 and 11:30 am. All classes are open to potential new members. A cookout will follow at noon. Please try to bring a healthy dish if you plan to attend.

Sunday, Running Clinic with Coach Niall - Members and non-members welcome! The clinic runs from 1-4pm and is free for members, $25 for non-members.

 

Thursday, May 26 WOD

WOD

Do the following @.55 BW for time:

• 10 Front Squat
• 100m sprint
• 10 Push Press
• 100m sprint
• 10 Thrusters
• 100m sprint
• 10 Push Press
• 100m sprint
• 10 Front Squat


CORE FOCUS: 2 Rds.: 20 Russian Twists, :30 Plank Hold Series

 

Check the Crossfit WV Endurance link for Thursday's CFE WOD!

 

ANNOUNCEMENTS:

Reminder that Saturday is BRING A FRIEND TO CROSSFIT DAY from 8:30 to noon. The cookout will follow at noon. Children are welcome.  Please bring a healthy dish.  Remember, if you get a friend to join for three months, you and your friend get 15% off membership for three months!

Sunday is the RUNNING CLINIC with Coach Niall from 1 - 4pm. This is free to our members!  It is a great opportunity to get some in-depth tips on how to improve your running technique. All are welcome. The cost is $25 for non-members.

 

Wednesday, May 25 WOD

"AFFLICTION CHIPPER"

• 500m row
• 25 Box Jumps
• 400m SPRINT
• 25 DL
• 25 DU (or 150 singles)
• 25 Pull-Ups
• 25Wallball
• 25 KB Swings
• 25 Burpees

 

ANNOUNCEMENTS:

If you are planning on bringing a friend or family member to the box on Saturday, mention it to Caroline so we have an idea of the number of people for the wods. Also let Caroline or Niall know if you are planning to attend the Running Clinic on Sunday. The clinic is free to members, (so take advantage!), $25 for non-members. 

Tuesday, May 23 WOD

Warm-Up: Tabata medball cleans

"HALF and HALF"

3 rds.

• 10 K2E
•  20 Wallballs (20, 14)
•  6 HSPU
•  12 Power Cleans (135, 95)

 

ANNOUNCEMENTS:

 Saturday, May 28th - Bring a Friend to Crossfit! From 8:30 to noon come in and do a wod with a friend who wants to learn more about  Crossfit. Friend participation is not mandatory, however, the wods will be very friendly toward the friend, not so friendly to the member! Cookout immediately following. Bring a paleo-friendly dish if you can.

Sunday, May 29th 1pm-4pm - Crossfit WV Running Clinic! If you or a friend are interested in learning how to run properly, improving your running technique, thereby improving your running time, and/or learning about how to save your ankles and knees from damage caused by running, this clinic is for you.  Crossfitters, new runners, seasoned runners and high school or college athletes will significantlly benefit from the tips and techniques taught by Coach Niall. If you have any questions about the clinic, call Caroline at 304-389-6250.

 

 

 

Monday, May 23 WOD

WOD

2 Heavy OHS EMOM for 5 minutes (80% 1RM)

Rest 5 minutes. Then,

• 800m run
• 30 Ring Dips
• 30 Burpees

 

ANNOUNCEMENTS:

BRING A FRIEND TO CROSSFIT DAY is Saturday, May 28th, from 8:30 to noon with a cookout immediately following!

CrossfitWV Running Clinic is Sunday, May 29th, from  1-4pm!