CrossFitWV

Monday, November 21 WOD

WOD

21-15-9

• Deadlift
• Hang Clean
• Push Press

Everytime you drop the bar during a set, you must do 5 burpees...

Sunday, November 20 WOD

Sunday Box Hours: 11am open box, 12pm and 1pm class

PARTNER WOD

Barbell Hold/Row (185,135)

Total row distance: 3000m, each time barbell is dropped, partners switch

Saturday, November 19 WOD

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

"White"

Five rounds for time of:
15' Rope climb, 3 ascents (sub sled pulls)
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

 

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

Friday, November 18 WOD

Max height Box Jump

then

"FIGHT GONE BAD!"

 

ANNOUNCEMENTS:

We will be having two classes Thanksgiving Day at 8:30 and 9:30am. Friday we invite members to bring family and friends to the box. Friday hours TBA.

CrossfitWV Christmas Party - December 21st! Get it on your calendar!

 

Thursday, November 17 WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Deadlift: 1 1/2 body weight
•  Bench press: body weight
•  Clean: 3/4 body weight


 

ANNOUNCEMENTS:

New EatPood post! Also, Sandy is encouraging members to ask cooking and nutrition questions in the comments section of the EatPood posts. The coaches and several members frequently send Sandy texts with food questions. Asking through the comments section of EatPood will now give everyone the benefit of seeing the answers. So ask away!

The pot is growing for our Fat Loss Challenge! Everyone has until Friday to sign up. The Challenge is a great way to keep you from going crazy over the holidays.  It is easier when you get a support system going. The best benefit of the Challenge is getting yourself in the Dexa machine - and at a significantly discounted rate. The scan measures total body composition, including fat content, muscle mass and bone density. If you are already signed up, call 304-347-4313 to make your appointment.

Wednesday, November 16 WOD

Warm-Up: calf stretch, 200m run, 10 jumping jacks, 200m run, 10 jump squats, deadhang :30, 20 kbs, shoulder dislocates

WOD

• 800m run
• 30 GTO
• 800m run


CORE FOCUS: 4 rds: 10 GHD sit ups  or 100 ABMAT sit ups

 

ANNOUNCEMENTS:

Deadline for signing up for the Body Fat Challenge is this Friday! This is an excellent and fun way to keep you on track through the holidays. The more group support, the easier it is.  The sign up sheet is in the office.

 

Tuesday, November 15 WOD

 

WOD

15 min AMRAP:

• 20 DU
• 5 Pistols
• 10 Burpee Box Jumps
• 5 DL (255,165)

 

ANNOUNCEMENTS:

We had a great turn out for the nutrition talk! We gave the details to everyone about the Body Fat Challenge, but it isn't too late to participate. If you want to join in, you put in $100 this week. $70 pays for 2 DEXA scans. The first you need to do by Wednesday of next week, the second at the end of the challenge on January 7th. The other $30 goes into the pot for the winner. The winner will be the person who losses the most body fat. Simple. After you put in the cash, you need to call Physiologix at (304)347-4313 to schedule your scan. The office is located at 1516 Kanawha Blvd. downtown.

For great recipes to keep you on the healthy eating track, check out the EatPood link!

Monday, November 14 WOD

Warm-Up: 3 min. row, 3x Burgener Drill (PVC), 2 rds.: 7 medball cleans, 7 push ups, Scorpion stretch, Shoulder Dislocates

Overhead Squats  5(40%)x 5(50%)x 3(60%)x 3(70%)x 3(80%)x 3+(90%)

then

WOD

4 rds:

• 10 OHS (95,65) (135,95 for competitors)
• 15 Pull ups   (5 muscleups for competitors)

 

ANNOUNCEMENTS:

Nutrition Talk 6:00pm!  The talk will last about 30 minutes, but we will stick around until 7 for anyone running late. We will discuss various nutrition plans, healthy holiday eating and we will give the details about the Body Fat Challenge. Meet in the rower room.

The CrossfitWV Endurance team has some really nice tshirts for sale. Check with Niall, Cliff or Caroline if interested. 

Sunday, November 13 WOD

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

WOD

400m Walking Lunge

 

*Don't miss the nutrition talk Monday night at 6:00. We will be giving the details of our holiday season Body Fat Challenge!

Saturday, November 12 WOD

Saturday Class Times: 8:30 and 9:30 regular classes. At 10:30 we will be doing a coaches' wod. Members with 6 months+ Crossfit experience, and who are proficient in Crossfit exercises are welcome to join us with the understanding that you will not be coached.

SATURDAY TEAM WOD 

For time:
20 Calorie row
30 Box Jumps
30 Dumbbell ground-to-overhead (45, 35)
30 Russian Twists
100 foot Overhead walking lunge (45, 25)
50 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Box Jumps, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all 4 members to go through the workout.

 

ANNOUNCEMENTS:

Nutrition talk Monday evening at 6:00pm.