CrossFitWV

Sunday, May 22 WOD

Sunday Hours: Open Box 11am - 2 pm

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

Saturday, May 21 WOD

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

DO OR DIE!

5 rds.:

• 5 Power Snatches
• 10 Box Jumps
• 10 Pull-Ups
• 20 KBS

 

ANNOUNCEMENTS:

Next Saturday (28th), Bring a Friend to Crossfit Day!! 8:30 - noon

Next Sunday (29th), CFE Running Clinic!! 1 - 4pm

Friday, May 20 WOD

Thursday night homework! Watch Episodes 105 and 106 of MobilityWod (click the link on this page), then do the exercises tonight. Good deadlift prep.

Warm-Up: Butt kicks down and back, high knees down and back, 15 windmills, 15 good mornings, 15 hollow rocks

WOD

3 rds.:

• 10 DL (225, 155)
• 25 GHD Sit-Ups


SKILL FOCUS: 10 Pistols (each leg)

Thursday, May 19 WOD

"GIMME 5!"

• 5 min. DU
• 5 min. push-ups
• 5 min. sit-ups
• 5 min. air squats

Rest 1 min. between sets. Add total reps for score.

STRENGTH FOCUS:  Go for 1RM Push Press - start with warm-up of 5x3x3x3

 

Sweet new post on EatPood - check it out!

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

Wednesday, May 18 WOD

WOD

20-15-10-5

• Back Squat
• SDLHP
• HSPU

CORE FOCUS: 2 rds.: 15 GHD sit-ups, 15 back extensions

Tuesday, May 17 WOD

Cliff's Happy Birthday WOD!!!

"NICOLE"

  
Nicole Polizzi (aka "Snooki")

20 min. AMRAP

• 400m run
• Max rep pull-ups

SKILL FOCUS: 10 Medball Cleans x3
 
 

Check the Crossfit WV Endurance link for Tuesday's CFE wod! 

Monday, May 16 WOD

"CAN'T FIGHT GRAVITY!!"

• 5 min. Zercher Hold (20 DU penalty each time you rest)
• 4 min. Dead Hang (15 DU penalty each time you come off bar)
• 3 min. Overhead Bar Hold (10 Burpee penalty each time you rest)
• 2  min. Plank Hold (5 Burpee penalty each time your knees touch ground)

 

ANNOUNCEMENTS:

Saturday, May 28th - Bring a Friend to Crossfit Day

Sunday, May 29th - CFE Running Clinic 

Sunday, May 15 WOD

Sunday Hours: 11am - 2pm Open Box

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

MARK YOUR CALENDARS! 

Big things happening Memorial weekend! On Saturday May 28th we are having "Bring a Friend to Crossfit" Day.  We have had so many members tell us that they have convinced their otherwise skeptical spouses and friends to come that day to give it a try. We will be doing a wod that will be easily scaled so that all can enjoy the wod.

Then on Sunday, May 29th, Coach Niall will be conducting an Endurance Clinic from 1-4pm!! This is also for members and non-members. Coach Niall will be perfecting form, instructing on how to increase running time and giving great tips on how to avoid injuries.  More details on that to come. If you have any friends or family members interested in the clinic, have them stop by the box on Saturday (Bring a Friend Day) to discuss our Endurance program with Coach Niall.

Also, in case you haven't heard, our very own Coach Ashleigh is competing in the Crossfit Games Regionals on the weekend of June 3rd!! Only the top 60 male and female athletes from their regions are invited to compete in the Regionals. Give Ashleigh some words of encouragement as she trains for the competition!

Saturday, May 14 WOD

HAPPY BIRTHDAY SENIOR!! (It's a BIG one!) 

Senior's Golf Course WOD: 100, 200, 300!

Happy Early Birthday Deedee!!! (Sunday)

"BLAKE"

4 Rounds:

• 100M walking lunges with plate
• 30 Box Jumps
• 20 Wallballs
• 10 Handstand Push-Ups

 

Thursday, May 12 WOD

15 min. AMRAP

• 3 Wall Climbs
• 6 Deadlifts (225, 155)
• 9 Box Jumps (24, 20)

CORE FOCUS: 25 SBGU

 

Check out the Crossfit WV Endurance link for Thursday, May 12 CFE wod!