CrossFitWV

Tuesday, November 1 WOD

WOD 

 20 min. AMRAP

• 3 Wall Climbs
• 6 T2B
• 9 Medball Cleans

SKILL FOCUS:  Split Jerk

Monday, HALLOWEEN!

*200m sprint row for PR after warm up

WOD 

21-15-9

• SDHP (95/65) (competitors use 115/75)
• Burpee Pulll Ups

SKILL FOCUS: 100 DU

 

Don't forget to check the CrossfitWV Endurance link for CFE wods, and the EatPood link for great recipes!!

Sunday, October 30 WOD

Sunday Box Hours: 11am - 2pm Open Box

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

Saturday, October 29 WOD

Saturday Class Time: 2pm only

"Griff"

Friday, October 28 WOD

Due to all the festivities of Halloween weekend, the last class on Friday is noon. Saturday class will be at 2pm only.

WOD

3 rds.:

• 5 Curtis P's (65, 45)
• 30 KBS
• 500m row

Thursday, October 27 WOD

10!

750m row

• Push Press (135,95)
• OTB Burpees

750m row

 

CORE FOCUS: 3 rnds: 15 Russian twists, Seal walk to platform and back

 

ANNOUNCEMENTS:

It's THIRTSY THURSDAY! Hate to row? Classes that provide a case of water will be rewarded!

Wednesday, October 26 WOD

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007

"BADGER"

3 rds.:

• 30 Squat Cleans (135,95)
• 30 Pull-ups
• 800m run

Tuesday, October 25 WOD

BACK SQUAT 5x5x3x3x3

then

15 min AMRAP:

• 3 HSPU
• 5 K2E
• 9 Box Jumps


Don't forget to check the CrossfitWV Endurance site for CFE wods!

 

ANNOUNCEMENTS:

Due to the festivities at the box Friday night, the last official class of the day will be noon. However, the decorating crew will be at the box between noon and 5, so members are welcome to stop by for an outside wod.

Monday, October 23 WOD

Warm-Up: 1 mile run, Burgener Drill x3, Shoulder dislocates

"ISABEL"

30 Snatches (135, 95)

CORE FOCUS: Max rep GHD & Back Ext x2

Sunday, October 22 WOD

Open box: 11-2 Come in and work on a lift or a skill!