CrossFitWV

Saturday, October 22 WOD

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

"Jack"

20 min AMRAP:

• 10 Push Press (115,80)
• 10 KB Swings (50,35)
• 10 Box Jumps (24,20)

Friday, October 21 WOD

"DIANE"

21-15-9

• Deadlifts (225, 155)
• HSPU

 

ANNOUNCEMENTS:

Don't forget, the logo contest ends on Sunday!  Free month membership for the winner, so use your creativity and submit something cool!  The logo could be anything- symbols, skulls, kettlebells, mountains, angry mountain men, snakes on bikes, ANYTHING!

Thursday, October 20 WOD

WOD

5 Rounds for time:

• 200m Run
• 20 Pull-ups
• 200m Run
• 20 Push-ups
• 200m run
• 20 Sit-ups
• 200m run
• 20 Squats

(*But it is Thirsty Thursday! Each class who brings in a case of water will get a break on the wod!)

Skill Focus:

Work on kipping pull-ups, butterfly pull-ups, bar muscle ups, or ring muscle ups.

Wednesday, October 19 WOD

WOD

50 Bear Complex (75,55)

 

 

Skill Focus:

Consecutive Double Unders

Tuesday, October 18 WOD

WOD

3 Rounds for time of:

Max Reps in 1 min...

• Wallballs (20,14)
• Power Cleans (135,95)
• T2B
• Box Jumps (24,20)

Rest 30 sec between each round

Score is total reps

 

Monday, October 17 WOD

WOD

"Nancy"

5 Rounds:

• 400m Run
• 15 OHS (95,75)

 

Click on the EatPood link for a new Fall soup recipe!!

Sunday, October 16 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, October 15 WOD

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

"FILTHY FIFTY!"

 

Click the CrossfitWV Endurance link for this weekend's CFE wod!

 

Friday, October 14 WOD

Deadlift 75% x5, 85% x3, 95% x1+

then

10 minute AMRAP:

• 30 DU
• 15 Power Snatch
  
  

Thursday, October 13 WOD

"ANGIE"

• 100 pullups
• 100 pushup
• 100 situp
• 100 squats


CFE WOD: Pick a sport and go as far as you can in 15 minutes.

ANNOUNCEMENTS:

We want to give a shout out to all our members who were troopers today and yesterday for two challenging wods! Way to roll and run in the rain!

Just 10 days left to submit your logo ideas! Don't miss your chance for a free month membership!