CrossFitWV

Friday, May 1 WOD

WOD

21-15-9

• KB Swings (70,53)
• Front Squats (135,95)

 

Then,

3 Timed 400m Runs, with burpee penatly

 

Box Closed Saturday and Sunday

Thursday, April 30 WOD

WOD

HSPU Technique/Practice

10 min AMRAP:

• 5 Box Jumps (30,24)
• 5 HSPU
• 5 Russian Twists (20,14)

 

There will be a YOGA class today at 3:30 in the rower room!

Meeting following the 6:30 class for the volunteers helping with the Power Lifting Meet Saturday.

 

Gym Closed Saturday and Sunday!

 

Wednesday, April 29 WOD

WOD

3 Rounds:

• 400m Run
• 10 Hang Squat Cleans (155,105)
• 10 Deadlifts

 

We want to give a special shout out to our very own Jay Thomas who finished 2nd in the 55-59 Masters Men Division!!! California, here he comes!!!! Way to represent CrossfitWV!

Tuesday, April 28 WOD

WOD

• 1 Mile Run
• 25 Pull-ups
• 25 Push-ups
• 800m Run
• 25 Pull-ups
• 25 Push-ups
• 400m Run
• 25 Pull-ups
• 25 Push-ups
• 200m Run
• 25 Pull-ups
• 25 Push-ups

 

If you are volunteering for the PowerLifting Meet this coming Saturday, we are having a mandatory meeting Thursday night following the 6:30 class! More volunteers needed for the meet as well as for clean-up on Sunday.

 

Box will be closed this Saturday and Sunday due to the Meet.

Monday, April 27 WOD

WOD

10-1

Thrusters (115,75)

1-10

Burpees

Sunday, April 26 WOD

Open Gym: 1-3

 

Cookout following Open Gym! Bring a dish!

Saturday, April 25 WOD

Class Times: 8:30, 9:30, 10:30

 

"Fight Gone Bad"

3 Rounds for Time:

• Wallballs (20,14)
• SDHP (75,55)
• Box Jumps
• Push Press (75,55)
• Row (calories)
• Rest

Rotate each minute, counting all reps for total score

 

Cookout Sunday following Open Gym! Bring a dish to pass!!

Friday, April 24 WOD

WOD

Pull-up Practice/ Bar Work

then,

5 Rounds:

• 10 Burpees
• 10 Pull-ups
• 150m Run

 

 

Cookout Sunday following Open Gym!

Thursday, April 23 WOD

WOD

10-20-30-20-10

• Wallballs (20,14)
• Push Press (115,75)
• Lunges (115,75)

Cool Down: Mile Run

 

Cookout Sunday after Open Gym!

Wednesday, April 22 WOD

WOD

OHS Technique Day

5 min AMRAP:

• 5 Dips
• 5 OHS (135,95)

1 Min Rest

5 Min AMRAP:

• 5 Push-Ups
• 5 Cleans

1 Min Rest

5 Min AMRAP:

• 5 T2R
• 5 Back Squats

 

 

CFWV Cookout this Sunday at the Box following Open Gym! Bring a dish to share!!!

Family and friends welcome!!!