CrossFitWV

Sunday, January 22 WOD

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

Saturday, January 21 WOD

Saturday Class Times: Regular classes 8:30, 9:3and 10:30 am; Free beginners class at 9:30am

You can do either WOD Saturday or Sunday

WOD OPTION 1:

20 min. AMRAP

• 5 HSPU
• 10 Toes thru Rings
• 15 KB Swings

or

WOD OPTION 2:

"HIDALGO"

Run 2 miles

Rest 2 minutes

135 pound Squat clean, 20 reps

20 Box jump, 24" box

20 Walking lunge steps with 45lb plate held overhead

20 Box jump, 24" box

135 pound Squat clean, 20 reps

Rest 2 minutes

Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Friday, January 20 WOD

Warm Up: 2:00 jumping jacks, high kicks down and back, butt kicks down and back, high knees down and back, :30 HS hold, 15 OHS (PVC) scorpion stretch, shoulder dislocates
 
"NANCY"  (for Nancy Woods)
5 rds.:
400m run
15 OHS
 
CORE FOCUS: Barbell Rollouts, Plank hold series, Seal walks  

Thursday, January 19 WOD

Warm up:   400m run, Burgener drill x3, Inch worm length of mat and back, 20 squats, scorpion stretch, shoulder dislocates
 
Push Jerks  (warm up sets of 5, 3, 3 at not more than 60% 1RM)
3, 3 (80%)
2, 2, 2 (90%)
1, 1, 1 (95%)
 
then

10 min AMRAP:
6 Burpees
9 Ring Dips
12 Renegade rows (1,2 etc, not 1,1, 2,2)
 

Wednesday, January 18 WOD

Warm up: Jingle jangle length of black mat X10 then , 2 rds.: 10 hollow rocks, :10 L-sits, 10 Hip/back extensions, 10 GHD sit-ups

WOD

• 500m row (run 400 if weather permitting)
• 12 Deadlifts (65-75% 1RM)
• 50 Wallball
• 500m row
• 9 Deadlifts
• 35 Wallball
• 500m row
• 6 Deadlifts
• 20 Wallball

Tuesday, January 17 WOD

Warm up: 1:00 Jump rope singles, 1:00 DU practice, 1:00 singles,  Burgener Drill x3, scorpion stretch, shoulder dislocates
 
"Tabata Something Else"

• Pull ups
• Push ups
• Sit ups
• Squats

SKILL FOCUS:  Snatch technique (mandatory for all members!)

*"LIKE" us on Facebook!

Monday, January 16 WOD

Happy MARTIN LUTHER KING Jr. Day!

Monday Class Times: 6:30am, 10, 11 and noon

Coach led warm up drills
 
2, 4, 6, 8, HUH?

4 rds.:

• 2 MU (sub 4 pull ups followed by 4 ring dips for each MU)
• 4 Power Cleans (155, 105)
• 6 HSPU
• 8 Front Squats (155, 105)
• 15 Cal row

Sunday, January 15 WOD

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

Monday holiday hours: 10am, 11am and noon

WOD - Coach's choice

 

Saturday, January 14 WOD

Saturday Class Times: 8:30, 9:30 and 10:30am.  Free beginners class at 9:30 

"DANNY"

20 min AMRAP:

• 30 Box Jumps
• 20 Push Press (115, 75)
• 30 Pull Ups

Friday, January 13 WOD

Box Squats - Work up to 3 rep max  - 3x3x3x3x3

then,

Complete as many rounds as possible in 6:00:
7  Ring Dips
11 Ball Slams (on black or blue mats please!) (20,14)

 

ANNOUNCEMENTS:

Are hearts are heavy tonight upon receiving news that Coach Ashleigh's mom suddenly passed away today.  Mrs. Woods visited the box from New York just 2 weeks ago.  Our love and prayers go out to Ashleigh and the entire Woods family.