CrossFitWV

Wednesday, August 24 WOD

Warm up should include strict press if you did not do it Tuesday

"BRADLEY"

10 rounds of: (also a 5 round option)

100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 

ANNOUNCEMENTS:

Don't forget Saturday is Bring a Friend Day!!

Tuesday, August 23 WOD

TEAM BUILDING TUESDAY!!! (you know what that means)

STRICT PRESS

Warmup, 75% x 5, 80% x 5, 85% x 5 (subtract 10% from your 1RM when calculating percentages)  

 
WOD
4 rounds:

• 400m medball run (20, 14)
• 40 medball axe chops (20 each side)
• 20 wallball sit-ups (20, 14)

 

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

 

ANNOUNCEMENTS:

Saturday is "BRING A FRIEND TO CROSSFIT DAY"!! We will give current members a 3 month 15% discount for bringing a friend who signs up for a 3-month membership! Class times will be at 8:30, 9:30 and 10:30am. Friends can come to any of the classes, but we encourage potential new members to come to the 10:30 class. We will make sure the wod is programmed to accommodate all levels of fitness! Friends are welcome to participate or simply to watch and learn what Crossfit is about.

 

Monday, August 22 WOD

WOD

4 min AMRAP:
4 Hang Squat Clean 165/110
5 Burpees
Rest 3 min., then

6 min AMRAP:
4 OHS 135/95
12 Ring Dips
Rest 3 min., then

3 min. row

Sunday, August 21

Box Hours: Open Box 11am to 2pm

Crossfit Totals

You are welcome to make up a missed wod as well

Saturday, August 20 WOD

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

"KELLY"

5 rds.

• 400m run
• 30 Box Jumps
• 30 Wallballs (20, 14)

 

Friday, August 19 WOD

Heavy Snatch Doubles

EMOM for 10:00, 2 Snatches at 70-80% 1RM (warm up with 50% 1RM)

then

WOD

5 rds:

• 50m Sled Push
• 50m Bear Crawl
• 100m Sprint

 

ANNOUNCEMENTS:

The summertime 9:15am class has now officially ended.

Make sure you stop by the box on Saturday or Sunday for Crossfit Totals.

The Charleston Distance Run is September 3rd. Participants have the option of a 15 mile run, 3-person 15 mile relay, 5k races + 5k and 10k walks. If you are interested in forming a Crossfit 3 person team for the relay, let Caroline or Drew know. 

 

Thursday, August 18 WOD

"DIANE"

21-15-9

• Deadlifts (225, 155)
• HSPU

CORE OPTION: 4 rds: 4 Sandbag 1/2 moons, 8 Toes thru Rings, 10 Russian Twists

SKILL FOCUS: Power Sled Push

 

Click the CrossfitWV Endurance link for Thursday, August 18 CFE wod!

Wednesday, August 17 WOD

"FRIDAY NIGHT FIGHT"

3 or 5 rounds for total reps of:

• 1:00 Row (count calories)
• 1:00 Push Press (95, 65)
• 1:00 Back Squat (95, 65)
• 1:00 GHD Sit-ups
• 1:00 Hammer Strikes

No rest between exercises, 1 minutes rest between rounds. Those who want to endure the full 5 rounds must earn the right by racking up at least 300+ points within the first three rounds! A counting partner is encouraged!!!

 

ANNOUNCEMENTS:

All members are encouraged to come to the box on Sunday to do Crossfit Totals. Crossfit Totals is to determine your 1RM on four lifts, even if your 1RM isn't more than 35lbs! We do this to determine member progress of the  Crossfit program. Determining your 1RM is important for you in setting weights for certain wods as well. If you know you can't make it on Sunday, you can come in and do it on Saturday.

Tuesday, August 16 WOD

DOUBLE ALTERNATING TABATA WITH RUN

• KB FRONT SQUAT
• FARMER'S WALK

800m run

 

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

 

ANNOUNCEMENTS:

It's Team Building Tuesday! We'd hate for that run to get any longer! Especially when there is no water to drink!

FYI for mom's interested in going green with lunch boxes. There is a website called laptoplunches.com that sells laptop style lunchbox kits with reusable inner containers. Has great healthy lunch ideas too!

Monday, August 15 WOD

This is the last week for the 9:15am class! Beginning on Monday, Aug. 22th the last class of the morning will be at 8:15am!!

"GRACE"

30 Clean & Jerk (135, 95)

SKILL FOCUS: 18-15-12-9-6-3 Push Ups, GHD Sit Ups