CrossFitWV

Friday, February 24 WOD

"Nancy"

5 rds.:

• 400m run
• 15 OHS

xx

ANNOUNCEMENTS:

Exciting news!! Lululemon (high qulaity athletic clothing) is coming to our box for a trunk show on Sunday, March 11!! Bring your friends!!

Competition judging at 4:30pm, no regular class

Thursday, February 23

Crossfit Open Games WOD 1 - GO GET EM TEAM CROSSFITWV!!!!!!

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

SKILL FOCUS: 3 rds.: 12 Medball cleans

Wednesday, February 22

WOD

x

Back Squat 5x3x3x3

x

then

x

10 min AMRAP:

• 6 Burpee box jump
• 8 T2B
• 10 Pistols (if you can't pistol, sub 20 squats)

SKILL FOCUS: Work on scaled pistols

Tuesday, February 21 WOD

Warm up: 3:00 Jump rope, 10-15 reps of Power Snatch (45/30lbs), Hang Power Snatch (45, 30), Shoulder Dislocates, cobra stretch

x

WOD

4 rounds:

• 20 DU
• 15 Push Press (115, 75)
• 400m run/500m Row
• 15 KBS

Rounds 1,2 run... rounds 3,4 row or vice versa

xx

x

ANNOUNCEMENTS:

Gymnastics Tuesday morning at 9:30

Monday, February 20 WOD

Warm up: 4 laps around the gym, box steps, good mornings, kbs (lite), shoulder dislocates

WOD

12-8-6

• Deadlifts (225,165)
• C2B Pull-ups

SKILL FOCUS: DU technique

x

x

x

ANNOUNCEMENTS:

Gymnastics Tuesday morning at 9:30am and Thursday evening at 8:30pm

x

The Crossfit Open begins this week! The 1st wod will be posted Wednesday at 8:00pm. Competitors will have until Sunday evening to complete the wod and post their best score. Because all competitiors must be judged, in order to avoid chaos at the box, there will be specific designated times to be judged. Those times are: Thursday at 4:30 and 6:30pm, Friday at 4:30pm, and Saturday at 11:30am. If you cannot make it to one of those times, you can contact Caroline to schedule another time. The 4:30 classes on Thursdays and Fridays will be for competitors only!! So no regular WOD at 4:30pm on Thursdays and Fridays during the 5 weeks of the Crossfit Open. Good luck competitors!!

Sunday, February 19 WOD

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

WOD

1. Overhead Squat 5 x 1, increasing

2. Front Squat 5 x 1, increasing

3. Back Squat 5 x 1, increasing

ANNOUNCEMENTS:

Sandy is having her Whole30 meeting on Sunday from 1 to 2. If you are serious, or even just curious, about trying the Whole30, you need to attend the meeting. Sandy will have extra Whole9 guides at the meeting, but if you have one, bring it to the meeting to take notes.

Saturday, February 18 WOD

Saturday Class Times; 8:30, 9:30 and 10:30am Free beginner's class: 11:30am

The WOD will be posted at the box.

There will be a meeting Saturday morning following the 10:30 WOD for everyone registered for the Crossfit Open.

Friday, February 17 WOD

Warm-up: 400m run, 20 walking lunges, 20 air squats, shoulder dislocates, back bends from ground, 20 hollow rocks

"Rahoi"

12 min AMRAP:

• 12 Box Jumps (24, 20)
• 6 Thrusters (95, 65)
• 6 Bar-Facing Burpees

SKILL FOCUS: Spend 10 Minutes working on your weakness!

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Thursday, February 16 WOD

Warm-up: Row 3 minutes, 2 rds: 10 Burpees, 10 MedBall Cleans, Samson Stretch, cobra stretch

"Cindy"

20 min AMRAP:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

CORE FOCUS: 3 rds.: 5 hanging bird rocks, plank hold series :30 each position, 15 hollow rocks

ANNOUNCEMENTS:

Sandy is having a meeting at the box for the Whole30 Challenge on Sunday from 1-2pm. Gymnastics tomorrow night at 8:30pm.

Wednesday, February 15 WOD

Warm up: 2:00 jumping jacks, 2:00 jump rope singles, 2 rds.: 7 Deadlifts (45lb.), 7 front squats (45lb), 7 Push press, Shoulder dislocates

WOD
5 rds.:

• 400m run
• 21 Deadlifts (185, 125)

ANNOUNCEMENTS:

Sandy is getting a group together for a Whole30 Challenge. In about a month and a half we will be shedding our turtlenecks, fleeces and parkas - Need I say more? If you are interested, post her a note or find her at the box.