CrossFitWV

Friday, July 1 WOD

Warm-Up: 25 Box Steps, Hip Mobility Drill, 20 Air Squats, Butterfly Stretch, 15 KB Swings

BACK SQUATS

warmup sets 50-60% 1RM,  then 5x5x5 75-80-85% 1RM

then,

"ANNIE"
50-40-30-20-10
-Double Unders
-Situps

CORE FOCUS: Pullovers or Paralette Kick Throughs

Thursday, June 30 WOD

Warm-up: Coach's choice + Shoulder dislocates, Medball Cleans, Double unders

WOD

5 rds:
100m Sprint
10 Hang Clean (135,95)
10 Push Press (135,95)

SKILL/CORE FOCUS: Barbell Get-ups (max weight) or 20 SBGU

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

Wednesday, June 29 WOD

Warm-Up: 800m run, Hip mobility drill, shoulder dislocates

"CINDY"

20 min. AMRAP

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats

 

ANNOUNCEMENTS:

Shout out to all who attended the nutrition talk tonight! As we all know, healthy eating is an essential part of the Crossfit program. Several members are taking on the Whole30 challenge. Ask one of the coaches if you are interested in giving it a shot. Make sure you click on the EatPood link too for Sandy's great recipes for healthy eating. Also ask Sandy about how to get healthy meats and vegetables from local farms.

Tuesday, June 28 WOD

Warm-Up: Bar complex, calf stretches, samson stretch, good mornings

"PLAYGROUND"

• 400m run
• Kettlebell swings

Pick a buddy and swing your kettlebell until your partner gets back from a 400m run.When the partner returns, the person swinging the kb takes off running and partner starts swinging the kb. This rotation continues until each partner accumulates a total of 150 KB swings. Beware! There is a penalty for setting down the kb before your partner returns from the run!!

SKILL FOCUS:  HSPUs, or for people wanting a new challenge, Handstand Walks

 

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

 

ANNOUNCEMENTS:

Nutrition talk Tuesday night, June 28th at 6:15pm!

Monday, June 27 WOD

HAPPY BIRTHDAY PATRICK STONE!!

Warm-Up:   Coaches Choice + Burgener Drill, HAM and Medball Cleans

Squat Clean
3x3x1x1x1... to 1RM

then

Fran
21-15-9
-Thrusters
-Pullups

 

ANNOUNCEMENTS:

The nutrition talk will be Tuesday night at at 6:15.

Sunday, June 26 WOD

Sunday Hours: 11 am  - 2 pm Open Box

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

Saturday, June 25 WOD

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

WOD

3 rds:

100m run, 50 push ups*, 100m run, 50 sit-ups, 100m run, 50 skiier jumps, 100m run, 50 back extensions

(*Advanced - 50 man makers)

SKILL FOCUS: 15 Sandbag Half-moons

 

Check the Crossfit WV Endurance link for the weekend's CFE wods!

Friday, June 24 WOD

Warm-Up: 2 rds.: 15 Walking lunges, 3 Skin-the-Cats, :30 Handstand hold, Shoulder Dislocates, calf stretch, then Tabata Squats (coach led)

"NANCY"

5 rds.:

• 400m run
• 15 OHS (95, 65)

Thursday, June 23 WOD

HAPPY BIRTHDAY COACH DREW!!!

 

WOD

3 rounds:

15 Power Cleans (135, 95) 
25 Wallball "2-fer-1s" (20, 14)

 

ANNOUNCEMENTS:

There will be no 5:30pm regular class on Thursday! Coach Mike will be holding a snatch clinic at 5:30pm instead. Free to members and strongly encouraged! This is not just for seasoned Crossfitters looking for new PRs. This is a class for everyone to learn proper form on this Olympic lift, even if you can only do it with a PVC.  If 5:30 pm is the only time you can work out, and you are physically incapable of snatching a pvc, then you will have the option of doing an endurance wod at 5:30. 

Wednesday, June 22 WOD

WOD

Deadlifts

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

then,

10 min AMRAP:

• 10 Russian Twists
• 10 Goblet Squats
• 15 T2B     

 

ANNOUNCEMENTS:

Coach Mike is coaching a snatch clinic on Thursday evening at 5:30pm. There is a sign up sheet in the office for all who plan to attend. Because of the snatch clinic, there will not be a regular 5:30 class.  However, the 6:30 class will still be available.

Thank you to all those who brought in water today!