CrossFitWV

Saturday, October 1 WOD

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

WOD

5 rounds:

• 5 Wall Climbs
• 10 Push Press (95, 65)
• 20 DU
• 100 ft Prowler Push (90)

Friday, September 30 WOD

Box Back Squats 5 x 5 x 5 x 3 x 3 x 1 x 1 (45, 35)

WOD
10!

KBS
Thrusters (95, 65)

Thursday, September 29 WOD

WOD

7 minute EMOM:

1 Heavy Hang Squat Clean

Rest 3 minutes, then

10 minute AMRAP:

• 3 HSPU
• 6 T2B
• 9 Russian Twists
   


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

 

ANNOUNCEMENTS:

Keep those logos coming! We will post our top three choices after the deadline to get member feedback.

Getting some rave reviews on the "Meatza" recipe discussed in the latest EatPood post. Check it out!

 

Wednesday, September 28 WOD

"PICK YOUR POISON"

Pick one of the three until you reach pounds listed (men, women):

Bench (3000, 2000)

GTO (4000, 3000)

Deadlift (6000, 5000)

Rest 3 minutes, then

 100 DU

CORE FOCUS: Accumulate 2:00 of hollow rocks, 4 rounds :15 L-Sits (Good article about the beauty of these two exercises in Crossfit Journal Issue 9)

 

Tuesday, September 27 WOD

PRESS  Warm up set then 75% x5, 80% x5, 85% x5

WOD

15 min. AMRAP

• 6 Medball Cleans
• 6 Long Jumps
• 6 Burpees

SKILL FOCUS: 10 minutes of pull-up work. If you are still on the band, practice kip technique; if you just started kipping, work on stringing them together; if you are proficient at kipping, work on butterfly kips.

 

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

Work on those logos!

Monday, September 26 WOD

DEADLIFT 75%x5, 80%x5, 85%x5

((1) Determine your 1RM, (2) minus 10% then (3) add 10lbs. We are using this calculation because we are on the SECOND ROUND of our weight lifting program. This is your training weight. The percentages listed after the lift are of your TRAINING weight. If you did not participate in the first round, simply skip step 3. If this is just way too confusing, do not fear, your coaches will help you.)

MOVE THAT MOUNTAIN!

How much weight can you move in 12 minutes?
12 min AMRAP:

100 meter sprints with weighted plates (15 to 45 lb)

 

ANNOUNCEMENTS:

We are having a contest! We want one good simple CrossfitWV design that we can keep for all of eternity to put on tanks, tees, sweatshirts, hats, etc. Not only do we want a logo, but a we want a catchy phrase too. You can submit a design or a phrase or both. The winner (or possibly winners) will get a free month membership! Deadline is October 23rd.

Sunday, September 25 WOD

Sunday Hours: 11am - 2pm Open Box

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

Saturday, September 24 WOD

Saturday Class Times: 8:30am and 6:30pm

WVU Game party following 6:30 WOD! Bring a healthy dish!

Friday, September 23 WOD

Warm-Up: 1 mile run after hamstring and calf mobility

STRICT PRESS
40% x5,50% x5, 60% x5

WOD
21-15-9
Deadlifts (225,165)
OHS (135,95)

 

ANNOUNCEMENTS:

Join us at the box Saturday for a 6:30pm WOD followed by a PARTY! We will have on the WVU vs. LSU game. Bring a healthy dish!  (Only other class Saturday will be at 8:30am)

Thursday, September 22 WOD

Warm-Up: 800 m run, 15 Russian twists, 15 Burpees

WOD

10 rounds:

• 10 Box Jumps (24,20)
• 10 Clean balls (20,14)

 CORE FOCUS: 100 Sit-ups

 

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

ANNOUNCEMENTS:

We're having a party! For the West Virginia vs. LSU game! This Saturday, Sept. 24th we will have one wod in the morning at 8:30am, and then a wod in the evening at 6:30pm. Following the wod we will have a party and watch the game at the box. Please bring a healthy dish if you come.

Water Reward! If someone in your class brings a case of water, we will change the clean balls to wallballs. While many enjoy clean balls, we find that the vast majority of our members prefer wallballs!