CrossFitWV

Tuesday, September 27 WOD

PRESS  Warm up set then 75% x5, 80% x5, 85% x5

WOD

15 min. AMRAP

• 6 Medball Cleans
• 6 Long Jumps
• 6 Burpees

SKILL FOCUS: 10 minutes of pull-up work. If you are still on the band, practice kip technique; if you just started kipping, work on stringing them together; if you are proficient at kipping, work on butterfly kips.

 

Click the CrossfitWV Endurance link for Tuesday's CFE wod!

Work on those logos!

Thursday, January 27 WOD

Warm-Up: 50 double unders, 25 lunges w plate oh (45,25), 10 body rows, 1min plank

 

WOD

5 rds for time:

• 5 deadlifts (225,185)
•  max wallballs

 

CORE FOCUS: Level one testing: 15 KTE straight w/o letting go of bar, 100 squats w/o stopping

 

 

CFE Endurance WOD for Thursday, January 27th

3+ Hours Before or After Crossfit WOD or on CF off day:

Choose ONE of the Following Sports: All out efforts

Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mile + 1 mile+ 2 mile)
Run: 3x(200m + 400m+ 600m)
C2: 3x(250m +500m+ 750m)

Option 2 (Inside Option):

Choose ONE sport and do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts   Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Wednesday, December 1

Warm-Up: 2 min. jump rope singles, 25 burpees, 25 mountain climbers, 25 sit-ups, 10 medball cleans

WOD

20 min AMRAP

• 10 Snatches (95, 65)
• 10 Wallballs (20, 14)
• 10 GHD Sit-Ups


SKILL FOCUS: Max rep medball cleans

 

ANNOUNCEMENTS:

Please bring water!!!

Chili Cook-Off is on for Sunday afternoon. Grab a quick work-out and a bowl of chili this Sunday!  The tree is ready to decorate and the brand new coffee/hot chocolate maker will be ready to go. Don't forget to sign up if you plan on entering the contest.