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Workout of the day

WOD - Thursday, June 1

5/31/2017

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5 Rounds for Time:
   - 12 Hang Snatches (95/65)
   - 9 KB Swings (53/35)
   - 6 Turkish Get-Ups (total)
   - 3 Muscle Ups

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WOD - Wednesday, May 31

5/30/2017

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1 x 1 x 1 x 1 x 1
Power Cleans


Option 1:

12 Minute AMRAP:
   - 5 Power Cleans (165/115)
   - 10 Wallballs (20/14)
   - 15 Russian Twists (20/14)

Option 2:

18 Minute AMRAP:
   - 10 Power Cleans (115/75)
   - 10 Wallballs (20/14)
   - 10 Russian Twists (20/14)
   - 10 Burpees

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WOD - Tuesday, May 30

5/29/2017

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"RUNNING ANNIE"
   50 - 40 - 30 - 20 - 10
      - Double Unders
      - Sit Ups
*Finish each round with a 200m Run*

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WOD - Monday, May 29

5/28/2017

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"MURPH"
   - 1 Mile Run
   - 100 Pull Ups
   - 200 Push Ups
   - 300 Squats
   - 1 Mile Run

Class times = 8:00am, 9:30am only!

Cookout to follow at 1:00pm at the box! 

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WOD - Sunday, May 28

5/27/2017

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OPEN GYM
12pm - 2pm

There *will* be a WOD at 10:00am for anyone interested.
"MONSTER MASH"
   21 - 15 - 9
      - Thrusters (135/95)
      - Strict Pull Ups
   3 Rounds for Time:
      - 400m Run
      - 20 Push Ups
      - 20 OHS (95/65)
   30 - 25 - 20
      - GHD Sit Ups
      - Calorie Row

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WOD - Saturday, May 27

5/26/2017

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BRING A FRIEND DAY
Class times = 8:30am, 9:30am, 10:30am

Come check us out!!

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WOD - Friday, May 26

5/25/2017

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21 - 15 - 9 - 6 - 3
   - KB Snatches (53/35) - total
   - Goblet Squats (53/35)
   - KB Swings (53/35)
   - KB Walking Lunges (each leg)

*BRING A FRIEND DAY - TOMORROW - ALL CLASSES!*

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WOD - Thursday, May 25

5/24/2017

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1 x 1 x 1 x 1 x 1
Deadlifts

Then, 12 Minute EMOM:
   - 5 Deadlifts (65%)
   - 15 Sit Ups

OPTION 2:
18 Minute AMRAP:
   - 20 Deadlifts (155/105)
   - 20 Sit Ups (45/25)
   - 20 Push Press (95/65)

**DON'T FORGET**
   1) This Saturday (May 27) - Bring A Friend day!
         - Class times = 8:30am, 9:30am, 10:30am
   2) This Monday (May 29) - MURPH!
         - Class times = 8:00am, 9:30am  /  Cookout @ 1:00pm!

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WOD - Wednesday, May 24

5/23/2017

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"GRACEFUL CINDY"
   - 3 Rounds "Cindy"
         - 5 Pull Ups / 10 Push Ups / 15 Squats
   - 12 Clean & Jerks (135/95)
   - 2 Rounds "Cindy"
   - 9 Clean & Jerks
   - 1 Round "Cindy"
   - 6 Clean & Jerks

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WOD - Tuesday, May 23

5/22/2017

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50 Double Unders
40 Box Jumps (24/20)
30 Wallballs (20/14)
20 Russian Twists (20/14)
10 Pistols
800m Run
10 Pistols
20 Russian Twists
30 Wallballs
40 Box Jumps
50 Double Unders

*MURPH* is coming up this Monday, May 29!  Join us on Memorial Day - class times will be 8:00am and 9:30am!  Cookout will follow at 1:00pm at the box!

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address

901 Brooks St.
Charleston, WV

Telephone

(304) 389-6250

Email

crossfitwv@gmail.com
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