CrossFitWV

Wednesday, September 21 WOD

FRONT SQUAT
40% x5,50% x5,60% x5

WOD
10 hspu
20 kbs (50,35)
400 m run
20 db pp (35,25)
400 m run
20 db thrusters(35,25)
400m run
20 goblet squats
10 hspu

Tuesday, September 20 WOD

WOD

15 min AMRAP

• 10 Squat Snatch (95,65)
• 10 Ring Dips
• 10 K2E

CORE FOCUS: 20 SBGU

 

Click the CrossfitWV Enduarnce link for Tuesday's CFE Wod!

Monday, September 19 WOD

DELOAD BENCH PRESS
5x 40%
5x 50%
5+ x60%

WOD

5 rds.:

• 35 DU
• 200m Sprint

then

Max Rep T2B x3

Sunday, September 18 WOD

Sunday Hours: 11am - 2pm Open Box

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

Saturday, September 17 WOD

Class times: 8:30, 9:30, 10:30

Partner Up!

Friday, September 16 WOD

Deadlifts

• 5 @ 40%
• 5 @ 50%
• 5 @ 60%

Then,

• 3 min KB Swings (50,35)
• 3 min Box Jumps
• 2 min KB Swings
• 2 min Box Jumps
• 1 min KB Swings
• 1 min Box Jumps

Thursday, September 15 WOD

WOD

20 min AMRAP

• 5 Power Cleans (145,100)
• 10 T2B
• 15 Wallballs

Wednesday, September 14 WOD

Strict Press

• 5 @ 75%
• 3 @ 85%
• 1+ @ 95%

Then,

• 10 OHS (115,75)
• 1 Pull Up
• 9 OHS
• 2 Pull Ups
• 8 OHS
• 3 Pull Ups
• 7 OHS
• 4 Pull Ups
• 6 OHS
• 5 Pull Ups
• 5 OHS
• 6 Pull Ups
• 4 OHS
• 7 Pull Ups
• 3 OHS
• 8 Pull Ups
• 2 OHS
• 9 Pull Ups
• 1 OHS
• 10 Pull Ups

Tuesday, September 13 WOD

"Michael"

3 Rounds

• 800m run
• 50 Sit-ups
• 50 Back Extensions

Monday, September 12 WOD

WOD

Front Squat

• 5 @ 75%
• 3 @ 85%
• 1 @ 95%

Then,

21-18-15-12-9-6-3

• Squat Cleans (96,65)
• Double Unders

 

 
 

Great turn out for team Hole in the Wall 5K!!! Here are the Crossfitters that attended (minues Cliff and Niall)