CrossFitWV

Thursday, December 22 WOD

WOD

7 Rounds for time:

• 3 Cleans (185, 130)
• 4 HSPU

Wednesday, December 21 WOD

No 6:30 class tonight

 Happy Birthday Angela Stone!!!

TShirts are in!! Stop by and pick one up as a last-minute Christmas gift for yourself or your favorite Crossfitter!

Deadlifts: 3x3x3

then,

WOD

21-15-9

• Box Jumps
• Push-ups (hand release)
• Double Unders

 

Announcements:

Christmas Party tonight at 7:30!!! Directions are in the office!

Tuesday, December 20 WOD

"Eva"

5 Rounds:

• 800m run
• 30 KB Swings (2 Pood, 1.5 Pood)
• 30 Pull-Ups

 

Monday, December 19 WOD

"Death by Burpees"

• 1st min, 1 Burpee
• 2nd min, 2 Burpees
• 3rd min, 3 Burpees...

Continue until you are no longer able to complete the number of Burpees in the minute.

 

ANNOUNCEMENTS:

Christmas Party at Tim and Erika Baileys house on Wednesday, December 21 starting at 7:30!

Directions are in the office for anyone who needs them!

Bring a Paleo dish...if you need suggestions ask Caroline what to bring!

We are asking people to sign up for what they are going to bring on the white board so we can make sure we do not have duplicates!

No 6:30 class Wednesday due to the party!

Check the site for Holiday Hours!

 

Sunday, December 18 WOD

Sunday Box Hours: 11am class, 12pm class, 1-2pm Open Box

Bench Press 2x2x2x2x2 Rest 60 sec between sets

WOD

15 min AMRAP:

• 1 Rope Climb
• 20 Wallball
• Run 2 laps

 

Saturday, December 17 WOD

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

"Bulger"

New EatPood Post!! Pineapple upside down cake!!!

Friday, December 16 WOD

Warm-up:Run 800m, Burgener Drill (3Rnds/PVC), 2 Rounds: of 7 Burpees, 7 Medicine Ball Cleans then, Samson Stretch, Shoulder Dislocates, Cobra Stretch

WOD

• Row 1000m
• 50 Push Press (95/65)
• 40 KBS 
• 30 Toes-2-Bar/Knees-2-Elbows
• 20 Pull-ups
• 10 Burpees

Thursday, December 15 WOD

Snatch Balance 1x1x1x1x1x1x1 (go for 1 RM)

then

WOD

3 Rounds For Time:

• 10 Overhead Squats (135, 95)
• 50 Double Unders

Snatch Balance demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]

 

 ANNOUNCEMENTS:

We are out of water! Please bring some!

Crossfit Christmas Party Wednesday, December 21st at 7:30pm. Erika and Tim Bailey's house! 

Wednesday, December 14 WOD

Happy Birthday Scottie O!

WOD

20 min AMRAP:

• 6 Deadlifts (225, 155) 
• 8 Burpee Box Jumps
• 10 KBS (2 pood, 1.5 pood)
• 200m run

SKILL FOCUS: Max rep DU (3 attempts)

Tuesday, December 13 WOD

Warm up: 1 mile run

WOD
21-15-9

• GHD Wallballs (10lbs) (sub abmat wallballs)
• Clean Balls (sub 2-fer wallballs if you're feeling frisky!)