CrossFitWV

Sunday, January 1 WOD

class times: 2:00, 3:00

Happy New Years Day!!!

"Stephen"

30-25-20-25-10-5

• GHD Sit-ups
• Back Extensions
• K2E
• Stiff legged Deadlift (95,65)

Saturday, December 31 WOD

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

Happy New Years Eve!!!

Come join us for the last WOD of 2011!!!

Pick a special someone to do the WOD with :) If you can't find someone...there are always coaches!!!!

Friday, December 30 WOD

no 3:30 class

Pick a Girl

• Fran
• Helen
• Karen
• Grace
• Diane

 

Check out the new EatPood post!!!

Thursday, December 29 WOD

no 3:30 class

"300"

• 25 Pull-Ups
• 50 DL
• 50 Push-Ups
• 50 Box Jumps
• 50 Floor Wipers
• 50 Clean and Press
• 25 Pull-Ups

Wednesday, December 28 WOD

no 3:30 class

OHS: 5x5x3x3x1x1 (go for 1RM)

then,

WOD

20 min AMRAP:

• 5 OHS
• 10 T2B
• 15 Double Unders

Tuesday, December 27 WOD

no 3:30 class

"JT"

21-15-9

• HSPU
• Ring Dips
• Push-ups

Monday, December 26 WOD

Monday Class Times: 9:30 and 10:30am

"FIGHT GONE BAD"

3 rounds, rotate each minute:

• Wallball
• SDLHP (75, 55)
• Box Jumps
• Push Press (75, 55)
• Row (count calories)
• Rest

 

 

Sunday, Decmeber 25 WOD

Merry Christmas!!

Box Closed!!!! 

check the site for times on Monday

Saturday, December 24 WOD

class time: 9:30am

CROSSFIT WV 12 DAYS OF CHRISTMAS

1. Clean and Jerk (105, 65)
2. Deadlifts  (225, 145)
3. Front Squat (105, 65)
4. Pull Ups
5. Push Ups
6. Box Jumps
7. Wallball (20, 14)
8. Weighted Sit-Ups (35# plate, 25# plate)
9. Walking Lunges (35# plate, 25# plate)
10. Dips
11. Burpees
12. HSPU

Yes, that's right, you do it like the song, "The 12 Days of Christmas." Sing it and you'll get it.

 

One of our fellow Crossfitters, Marcella Hayes, lost her husband, Morgan Hayes, this week. Our thoughts and prayers go out to her and her family in this time of mourning.

Friday, December 23 WOD

Thrusters: 1x1x1 (go for 1RM)

then,

WOD

3 Rounds for time:

• 9 C2B Pull-ups
• 8 Thrusters (115,75)

 

Announcements:

We will have one class Saturday for Christmas Eve, 9:30am!!!