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Workout of the day

WOD - Friday, December 1

11/30/2017

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16 Minute EMOM:
   - Even Minute = 5 Power Cleans (85% of 1 rep max)
   - Odd Minute = 200m Run

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WOD - Thursday, November 30

11/29/2017

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6 x 2 @ 80% of 1 rep max = Front Squat
Then, 6 Minute AMRAP:
   - 10 Push Press (95/65)
   - 10 Pull Ups
   - 10 Wallballs (20/14)

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WOD - Wednesday, November 29

11/28/2017

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5 Rounds (1 Minute Max Reps):
   - Air Squats
   - Hang Cleans (95/65)
   - Push Ups
   - Sit Ups
*1 Minute Rest between each round / Score = total number of reps

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WOD - Tuesday, November 28

11/27/2017

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For Time:
2 Mile Run
80 T2B
60 Burpees
40 HSPU
20 Strict Pull Ups

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WOD - Monday, November 275

11/26/2017

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 5 Rounds for Time:
   - 15 DB Thrusters (50/35)
   - 50 Double Unders
   - 3 Rope Climbs

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WOD - Sunday, November 26

11/25/2017

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OPEN GYM
12pm - 2pm

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WOD - Saturday, November 25

11/24/2017

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CLASS TIMES
8:30am, 9:30am, and 10:30am


Come join us and work off those Thanksgiving pounds!

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WOD - Friday, November 24

11/23/2017

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"McGHEE"
30 Minute AMRAP:
   - 5 Deadlifts (275/200)
   - 13 Push Ups
   - 9 Box Jumps (24/20)

**CLASS TIMES**
Friday, Nov. 24 - 9am and 10am

Check out our BLACK FRIDAY/CYBER MONDAY deal here:
http://www.crossfitwv.com/box-news
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WOD - Thursday, November 23

11/22/2017

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23 Reps of each:
   T - Thrusters (75/55)
   H - Hang Cleans (75/55)
   A - A$$ to ankle Squats
   N - Nees to Elbows (I know, I know)
   K - KB Swings (53/35)
   S - Snatches (75/55)
   G - GHD Sit Ups
   I - Inverted Push Ups (HSPU)
   V - V-Ups
   I - It's time for a 400m Run
   N - Never stop doing Burpees
   G - Go for another 400m Run

**CLASS TIMES**
Thursday, Nov. 23 - 9am and 10am
Friday, Nov. 24 - 9am and 10am


HAPPY THANKSGIVING!!!

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WOD - Wednesday, November 22

11/21/2017

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4 Rounds for Time:
   - 20 Wallballs (20/14)
   - 20 Push Jerks (95/65)
   - 20 Walking Lunges w/ Bar (total)
   - 20 Sit Ups

**Holiday Hours**
Thursday, Nov. 23 - 9:00 a.m. and 10:00 a.m.
Friday, Nov. 24 - 9:00 a.m. and 10:00 a.m.

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address

901 Brooks St.
Charleston, WV

Telephone

(304) 389-6250

Email

crossfitwv@gmail.com
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