CrossFitWV

Thursday, December 1 WOD

Warm-up: Tabata squats, Plank series

WOD

4 rounds:

• 25 KB Swings
• 15 Burpees
• 10 Russian Twists
• 5 Hang Power Cleans (135,105)


ANNOUNCEMENTS:

Thank you so much for your patience while we move into our new box. We are doing our best not to interrupt our usual schedule, but we will need to lose a couple of classes on Friday and Saturday. We will have regular classes on Thursday, but only morning classes on Friday. Saturday will be the biggest part of the move, so no classes. We will post an at-home wod, or you can come and get a good workout helping us move equipment! We can't wait for you all to see the new space!

 

Wednesday, November 30 WOD

"McGhee"

30 min AMRAP:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

ANNOUNCEMENTS:

Wednesday we are beginning to move equipment to our new box. Any spare time that anyone has to help would be greatly appreciated. Contact one of the trainers or owners if you are willing to pitch in!

Tuesday, November 29 WOD

WOD

4 rounds:

• 10 Curtis P's (65, 45)
• 50 DU

 

ANNOUNCEMENTS:

We are hoping to start cleaning our new box on Wednesday and Thursday and to start moving equipment on Friday and all day Saturday. Any help with any of the above would be greatly appreciated!

Monday, November 28 WOD

Warm-up:  800 m run, 15 k2e, 25 squats, 5 pass thrus

Power Snatch 3x3x3x3x3

then

WOD

12 min AMRAP

• 10 Squat Snatch
• 20 Sit-ups

 

ANNOUNCEMENTS:

For anyone interested in competing in the 2012 Crossfit Games, either as an individual competitor or on our CrossfitWV team, please plan to attend a meeting at the the box with Coach Mike on Tuesday night at 5:00pm.

Unless plans change, we are planning on moving to our new box at the end of this week and over the weekend.  We would really appreciate any help with the move. Also we are in need of borrowing some Shop Vacs if anyone has one.  More details on the move will be posted.

Sunday, November 27 WOD

Sunday Box Hours: 11am Open Box, 12pm and 1pm Class

"Chief"

Max rounds in 3 minutes of:

• 3 Power Cleans (135,95)
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Saturday, November 26 WOD

class times: 8:30, 9:30, 10:30

"Roy"

5 Rounds

• 15 Deadlifts
• 20 Box Jumps
• 25 Pull-ups

 

Friday, November 25 WOD

class times: 10:30, 11:30

 

Thanksgiving Team WOD!!!

 

Family members and/or friends are more than welcome to come join the WOD!!!

 

ANNOUNCEMENTS:

On December 2 the law firm of Bucci, Bailey & Javins is having their annual Christmas Party. The party will be located at Edgewood Country Club starting at 5:30. There will be a live band and great food! Also, Landau Murphy is supposed to be there!!! All Crossfitters welcome!

Any questions contact Tim or Erika Bailey!!

Thursday, November 24 WOD

Happy Thanksgiving!

We would like to take this day as an opportunity to say how thankful we our for our country's service men and women, fireman, police officers and all other first responders for their sacrifices in making our country and our community a safer place.

We would also like to say how thankful we are for our members. We yell at you, we make you sweat, puke and sometimes cry, yet you stay with us through grueling wod after grueling wod! Your dedication to CrossfitWV and to yourselves to become stronger, healthier, more capable, confident individuals, inspires us to work harder for you. In an effort to do just that, we are excited to announce that CrossfitWV is changing locations! We have outgrown our humble box and we have found a building that maintains crossfit character, yet gives us room to spread out. Everything has happened quite suddenly and the move will be upon us in the next week. Any volunteers would be greatly appreciated!  We hope everyone enjoys a paleo-Thanksgiving Day with family and friends!

Thursday Class Times: 8:30 and 9:30am

WOD

• T-Thrusters (95, 65)
• H-HSPU
• A- ABMAT Sit-Ups
• N- Nees to Elbows
• K- KBS
• S- SDLHP (95, 65)
• G- GHD Sit-Ups
• I- I love to run 800!
• V- V-ups
• I- Inverted rows
• N- Now another 800
• G- GI Janes

*25 reps of each exercise

Wednesday, November 23 WOD

"Morrison"

50-40-30-20-10:

• Wall ball shots
• Box jump
• Kettlebell swings

 

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

ANNOUNCEMENTS:

Don't forget class times for Thanksgiving Day are 8:30 and 9:30! If you want you are more than welcome to bring any family or friends who are in visiting with you!

Tuesday, November 22 WOD

WOD

50 DU
21 pull-ups
21 Sit-ups
50 DU
18 Pull-ups
18 Sit-ups
50 DU
15 Pull-ups
15 Sit-ups
50 DU
12 Pull-ups
12 Sit-ups
50 DU
9 Pull-ups
9 Sit-ups
50 DU
6 Pull-ups
6 Sit-ups

 

Tomorrow is Team Building Tuesday!!! Yayyy!!! It is your choice...bring water and do this WOD...or don't bring water and risk the penalty....the fate of the class lies in your hands!!!

New EatPood post! A week of quick and healthy meals. Thanks Sandy!