CrossFitWV

Tuesday, June 21 WOD

WOD

4x 100m run backward, 100m run forward then immediately:

• 100 DU
• 50 GHD
• 30 KBS
• 20 Box Jumps

 

Check the Crossfit WV Endurance link for Tuesday, June 21st CFE wod!

 

ANNOUNCEMENTS:

Kids class for ages 9-13 Tuesday at 3:15pm. Free to members!

Coach Mike will be at the box Thursday evening, June 23rd @ 5:30 for step by step, up close and personal SNATCH technique.  All members are welcome to attend. Please let one of the coaches know if you plan to attend.

Nutrition talk tentatively scheduled for Monday night at 6:30pm.

Please bring water! Everyone enjoys the free bottles of water, but not everyone helps to replenish the supply. It's hot, so keep it coming!

Monday, June 20 WOD

"INSIDIOUS"

5 rds.:

• 15 Ring Rows (feet level with rings)
• 10 DB Bench Press
• 5 Back Squats  

 

ANNOUNCEMENTS:

 Don't forget the kids' class for ages 5-8 on Monday at 9:15am. Free to members!

Sunday, June 19 WOD

HAPPY FATHER'S DAY!!!

Sunday Box Hours: Open box 11am - 2pm

Come in and make up a missed wod, work on a skill or do some heavy lifting! There will also be an optional Father's Day wod, "Helton."

Saturday, June 18 WOD

HAPPY BIRTHDAY AMY!!! This WOD's for you!

WOD

• 60 KBS
• 50 Box Jumps
• 40 Wallballs
• 30 Pull Ups
• 20 Burpees
• 10 Snatches (75/45)

 

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

 

Friday, June 17 WOD

WOD

Power Cleans 5x5x3x3x1 (focus on technique!)

then

21-17-15-13-9

• Weighted Walking Lunges
• Sledgehammer Strikes

Thursday, June 16 WOD

"GRIFF"

• Run 800 meters
• Run 400 meters backwards
• Run 800 meters
• Run 400 meters backwards

 *Wear a vest if you have one!

SKILL FOCUS: Front Squats 5x5

 

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

Check out the EatPood link for a green saute!

 

Wednesday, June 15 WOD

THRUSTER LADDER

then

DEATH BY BURPEES!

Tuesday, June 14 WOD

WOD

10!

• Push Press
• GHD Sit-Ups
• KBS

CORE FOCUS: 3X :30 L-Sit holds 

 

Check the Crossfit WV Endurance link for Tuesday, June 14 CFE wod!

 

ANNOUNCEMENTS:

Reminder that Kids Fit classes for ages 9-13 are at 3:15pm on Tuesday and Thursday.

 

Monday, June 13 WOD

"ON YOUR HEAD!"

50 HSPU*

*200m sprint each time you come down from the wall

SKILL FOCUS: 25 SBGU

Sunday, June 12 WOD

Sunday Class Times: 11am - 2pm.  Workout must be finished by 2pm

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

 

Check out EatPood for a new and delicious Sunday brunch recipe!