CrossFitWV

Thursday, September 1 WOD

WOD
Emom 12 min:

• 5 Wallballs (20,14)
•  3 Power Cleans (155,105)

SKILL FOCUS: 50 calorie row

 

Click on the CrossfitWV Endurance link for Thursday's CFE wod! And don't forget to sign up for the Charleston Distance Run!

 

ANNOUNCEMENTS:

On Saturday, September 3rd CrossFit gyms across the nation and world will gather together for a unique workout in honor of the 31 heroes who died in the helicopter crash in early August.  It's called "The 31 Heroes Workout". We are meeting down at Magic Island, site of the WV Games, at noon. CrossfitWV is offering this workout to everyone, member or not. There is no charge, but a donation of $31 would greatly benefit the heroes' families. There will be no box hours on Saturday. The only wods will be at noon and 1:30 at Magic Island.

Wednesday, August 31 WOD

PRESS    (Percentages based on training weight. Training weight is 1RM minus 10%)
70%x3
80%x3
90%x3+ reps

WOD
3 rounds:
800 m run
50 Push Press (65,45)
25 Pull ups
25 Push Ups

 

ANNOUNCEMENTS:

It is "WHERE'S-THE-WATER WEDNESDAY"!! This week we are going to reward those classes that supply water! If someone in your class brings a case of water, the runs will be reduced to 400m per round!! Are you feeling the love?

 

Tuesday, August 30 WOD

WOD

5 rounds:

• 40 DU
• 30 Box Jumps (24,20)
• 20 KBS (50,35)


SKILL FOCUS: L-sits

 

Click on the CrossfitWV Endurance link for Tuesday's CFE wod!

 

 

Monday, August 29 WOD

FRONT SQUATS
70%x3
80%x3
90%x3+ reps

WOD: 100 OHS (95,65)
*Everytime you drop the bar, 10 K2E and 10 Burpees

CORE FOCUS: 2x10 SBGU, 10 SB 1/2 Moons

 

New EatPood post! Grilled chicken and peach salad!

Sunday, August 28 WOD

Sunday Box Hours: 11am - 2pm Open Box

Come in and make up a missed lift or wod or work on a skill.

Girls v. Guys Team AMRAP Winners!

Saturday, August 27 WOD

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

BRING A FRIEND TO CROSSFIT DAY!

Wod will be posted upon arrival!

Friday, August 26 WOD

"ANNIE"

50-40-30-20-10

• Double Unders
• Sit-Ups

 

ANNOUNCEMENTS:

New EatPood post!! From what we are hearing, this is one you can't pass up!

Don't forget - Saturday is BRING A FRIEND TO CROSSFIT Day! You don't have to have a crossfitter friend to come and check it out. Anyone interested in giving it a shot is welcome!

 

 

Thursday, August 25 WOD

HAPPY BIRTHDAY ROGER and COACH TIM!!!!

We honor Tim and Roger with "THIRSTY THURSDAY!" Since these two guys typically lose a lot of body fluids during a wod, we figure the best thing for their birthdays is good ole H2O! However, if your class turns out to be a bunch of party poopers, well, let's just say we have a little sumpin, sumpin for that!

Bench Press: Warm up then 5 x 75%, 5 x 80%, 5 x 85%  (we recommend that you subtract 10% from your 1RM when calculating percentages)

WOD 
4 rounds:

• 20 Skier Jumps
• 20 HR Push Ups
• 10 Thrusters (105, 75)

 

ANNOUNCEMENTS:

Click the CrossfitWV Endurance link for Thursday's CFE WOD!

New EatPood recipe! POTATO SALAD! (kind of)

BRING A FRIEND on Saturday! We have planned a fun team wod that both seasoned crossfitters and those new to fitness can participate in. Or if you have a friend who is a little gun-shy, bring them to just watch the action. Classes will be at regular Saturday times, but we encourage potential new members to come to the 10:30 class.