CrossFitWV

Monday, August 1 WOD

"DR. TABATA'S SUMMER VACATION"

• Pull Ups
• Push Ups
• Sit Ups
• Squats

Record total reps

SKILL FOCUS: Skin the Cat

Sunday, July 31 WOD

Sunday Hours: 11am - 2pm Open Box

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

Saturday, July 30 WOD

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

PICK A HERO!

"WHITTEN"

5 rds.:

• 22 KBS
• 22 Box Jumps (24, 20)
• 400m run
• 22 Burpees
• 22 Wallballs (20, 14)

OR

"ABBATE"

• 1  mile run
• 21 Clean and Jerks (155, 105)
• 800m run
• 21 Clean and Jerks
• 1 mile run

 

Check the CrossfitWV Endurance link for this weekend's CFE wod!

Friday, July 29 WOD

WU: 400m run, Inch Worm (down and back), Bear Crawl (down and back), 25 Air Squats, Shoulder Dislocates

BENCH PRESS

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

then,

"COUPLES"

2 rds. of each couplet for time:

• 750m row
• 15 HSPU

....................................

• 20 Thrusters (115, 75)
• 20 Pull Ups

 

1 Rep Max Calculator

Thursday, July 28 WOD

WU: 2 rds.: 40 Mountain Climbers, Crab Crawl (length of black mat), :30 Squat Hold, :30 Handstand Hold

"VENDETTA"

14 min AMRAP:

20 OH Lunges (45/25)
15 Push Ups
10 SDHP (105/75)
 
SKILL FOCUS: 2 rds: 5 Turkish Gets-Ups (R), 5 Pistols (R), 5 Turkish Get ups (L), 5 Pistols (L)

 

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

 

Wednesday, July 27 WOD

WU:  2:00 Jump Rope Singles, Mini Leg Blaster, then 2 rds: 6 Deadhang Chin-ups, 8 Push-ups, 10 Sit-Ups, Samson Stretch, Shoulder Dislocates, Scorpion Stretch

WOD
25 Wall Touches
35 Box Jumps
45 DU
400m run
20 Body Blasters
800m run
25 Wall Touches
35 Box Jumps
45 DU
400m run

 

ANNOUNCEMENTS:

Thank you to all members who acted out of the kindness of their hearts in bringing cases of water!

Tuesday, July 26 WOD

WU: 6 rds. :30 row, :30 rest, then 15 Push Ups, 15 KB Swings (35, 20), Shoulder Dislocates

"POWER ELIZABETH"

21-15-9

• Power Cleans (135, 95)
• Ring Dips

 

CORE FOCUS:  Farmer's Walk 25 Steps, :30 Prone Plank, 15 Windshield Wipers, Farmer's Walk 15 Steps, :30 L Side Plank, 10 Windshield Wipers, Farmer's Walk 10 Steps, :30 R Side Plank, 5 Windshield Wipers

 

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

 

ANNOUNCEMENTS:

Due to the extreme heat and humidity, we are flying through the bottled water supply at record speed! We have many members who are regular water contributors, and some who are not.  In order to keep everyone properly hydrated, we ask all members to UP the water contributions for the next few weeks. No big deal if you don't, each class will just have to incur a penalty if the class comes up dry. In other words, if no member in your class lays a sacrificial case of water at the foot of the great water cooler, the entire class incurs a coach's-choice penalty. Some may call it extortion, coersion, milk money, a shake down or the squeeze. But those are ugly words. We prefer to call it an exercise in team building, and it starts Tuesday.

Monday, July 25 WOD

WU: Double alternating Tabata Jump Rope (Double or singles)/Sprint (Carry your rope when you run!), 25 Air Squats, Samson Stretch

BACK SQUATS

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

then,

10 min AMRAP:

• 10 Gob Squats
• 10 Box Jumps
• 15 GHDs


Rest 1 min., then,

5 min AMRAP:

• 6 Gob Squats
• 6 Box Jumps
• 9 GHDs

Sunday, July 24 WOD

Sunday Box Hours: 11am to 2pm Open Box

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

Saturday, July 23 WOD

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

"ANGIE"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Complete all exercises before moving on to the next.