CrossFitWV

Friday, July 22 WOD

WU: 400m run, 15 PVC OHS, 20 Allig. pu, 10 KBS

WOD

12 min. AMRAP

• 5 Bar-Facing Burpees
• 10 OHS

CORE FOCUS: 2 rds.: 15 Russian Twists, 15 Hollow Rocks

Thursday, July 21 WOD

EMOM 10 min. 3 Power Cleans (185, 120)

then,

WOD

• 500m row
• 100 DU
• 500m row
• 75 DU
• 500m row
• 50 DU

 

Check the CrossfitWV Endurance link for Thursday, July 21 CFE wod!

Wednesday, July 20 WOD

WU: 400m run, 15 Pull-Ups, Mini leg Blaster, Shoulder Dislocates

Deadlifts

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,

WOD

4 rds.:

• 15 GHD Sit-Ups
• 10 Burpees
• 5 Broad Jumps

TUESDAY, JULY 19 WOD

WOD

For Time:

One Mile Run

Rest 3 minutes, then

100 Thrusters (65/45)

Monday, July 18 WOD

WU: HAM, Shoulder Dislocates, 2 rds.: 7 Pull-Ups, 10 Weighted Walking Lunges, 25 MC

PUSH PRESS 5-5-5-5-5

then

WOD

3 rds.:

• 40 KBS
• 200m run
• 40 DB Snatch (20 e/s)

 

Sunday, July 17 WOD

Sunday Hours: Open Box 11am - 2pm

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

Saturday, July 16 WOD

"Adam Brown"

2 Rounds:

• 24 Deadlifts
• 24 Box Jumps
• 24 Wallballs
• 24 Bench Press
• 24 Box Jumps
• 24 Wallballs
• 24 Power Cleans

Friday, July 15 WOD

WOD

Front Squat

• 5x5x3x3x1

then

12 min AMRAP:

• 4 Pistols
• 10 Burpees
• 6 HSPU

Don't forget about the cookout tomorrow night following the 5:30 class...bring a healthy dish :))

Thursday, July 14 WOD

WOD

• 800m Run
• 30 Clean and Jerks (135,95)
• 800m Run

 

CFE WOD:

4x400 (1 minute rest between each) rest 2 minutes. Then 2x800 (2 minutes rest between each.) 4 minutes rest then a 1 mile run. All out effort on each!!!

 

 

Wednesday, July 13 WOD

WOD

"Daniel"

• 50 Pull-ups
• 400m Run
• 21 Thrusters
• 800m run
• 21 Thrusters
• 400m Run
• 50 Pull-ups

 

CFE WOD:

3 Rounds

• 100
• 200
• 400
• 600

Max effort, 1 min rest between each. 3 minutes rest between rounds. Wear a weight vest for 1-2 rounds!!



Don't forget about the party for Carlos Friday night after the 5:30 WOD!!