CrossFitWV

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

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ANNOUNCEMENTS:

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

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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.

Tuesday, February 14 WOD

Warm up: 500m row, 2rds: :30 sec handstand hold, 20 walking lunges

VALENTINES DAY WOD & NEW EATPOOD POST!!

(To do with your significant other, favorite gym buddy or alone if you boycott V day!)

PART 1 (for points): "THE BREAKUP" With a running clock BOTH partners simultaneously complete: 1st minute: 1 Push Press (125, 85)(scaled 95, 65) 1 Burpee 2nd Minute: 2 Push Presses (125# / 85#) 2 Burpees Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails. Post Score in Points: (eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points]) Rest 5 minutes, then PART 2 (TIME A - TIME B): "THE MAKEUP" Part A: 6 Rounds for Time: 5 Squat Cleans (125, 85)(or scaled 95, 65) 10 Pull-ups 40 DU or 120 Singles Partners will alternate rounds (eg. one does round while other rests + L-sits.... see below) Part B: Resting partner will have one attempt to max L-sit (for time) during EACH rest period. This will be done by placing both hands on 45# bumper plates and lifting feet off the floor with locked knees OR bent for scaled. TOTAL (of all six rounds) L-sit time for both partners will be DEDUCTED from the overall time in Part A to determine the final score. In the "Post Your Results" you will: Post A: Total Time for 6 Rounds Post B: Total (all six added together) L-sit Time Score for Part 2 = A - B RULES: Push Press: Rack is OK. Must stand up with bar overhead inline with shoulders, hips,and heels. THIS IS NOT A PUSH JERK Burpees: chest to deck and a jump at top with an overhead clap inline with shoulders, hips, and heels Squat Cleans: hips CLERLY below parallel and 100% OPEN at the top. No muted hips. Touch N Go is allowed. Pull ups: chin CLEARLY over the horizontal plane of the bar; kipping or butterflies are acceptable L-sit: hands on 45# plates, legs locked (or bent for scaled). Watch your own time and RECORD it. Stop time when feet touch ground or knees bend.

Monday, February 13 WOD

Warm up: 2rds: 25 jumping jacks, 20 mountain climbers, 15 squats then burgener drillx2(PVC) 15 shoulder dislocates, back bends up from ground

WOD

EMOM for 10 min.: 2 OHS (heaviest weight you can use with perfect form)

Then

Option 1: 6 rds. of max effort row 1:00 on :30 sec rest or
Option 2: Sled push length of gym, shuttle run down and back x3 (180, 90)

Sunday, February 12 WOD

Sunday Box Hours: 11 -2 Open Box

Saturday, February 11 WOD

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

"RANKEL"

20 min AMRAP:

• 6 Deadlifts (225, 155)
• 7 Burpee Pull-Ups
• 10 Kettlebell Swings (70, 50)
• Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel

Meeting for the Games will be held NEXT Saturday, February 18 at 11:30 at the box! Don't forget to get signed up!!!