CFWV is following the government mandated gym closures statewide. Rather than post at-home WODs on the website, these WODs will be emailed to our members each night.

Text Caroline with your email address or email CFWV at crossfitwv@gmail.com to be added to the list.

In an effort to keep our sense of community, different challenges, events and recipes will be sent daily! With those challenges, members will be rewarded with gifts and prizes.

Feel free to reach out to Ashleigh, Rachael or Caroline with any questions or concerns.

This time apart from your fellow members and coaches will be tough. As a community, we need to follow the regulations set out by our leaders. Keeping your workout routine at home will be important mentally, physically and emotionally during this tough time. We love you all and look forward to seeing each of you soon.

Love,
​Your CFWV family

🍀🍀🍀Happy St. Patrick’s Day 🍀🍀🍀

​🍀Washy Washy🍀

It’s that time again....the Leprechaun stole the WOD 🍀

*PSA*

If you are not feeling well, please do not come to the gym and infect others, wipe down all equipment before and after WOD

WOD

"Don't Fear the Reaper"
3 Rounds for Time:
20 Push Presses (95/65 lb)
15 Over-bar Burpees
10 Squat Cleans (95/65 lb)
200 meter Run (backwards)
200m run forward

WOD
​
STRENGTH
8-6-4-8-6-4
Sumo Deadlift*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

WORKOUT
3 SETS
18-15-12
Deadlifts (185/125)|(115/75)
Toes 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

**Don’t forget about the St. Patrick’s Day WOD at 10:30am! We will still have regular wods at 8:30&9:30!

ON A 3:00 RUNNING CLOCK...
20 Push-up
30 Russian KB Swing (70/53)|(53/35)
75 Double Under

**Rest 1:30 Minutes**

ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Russian KB Swing
100 Double Under

**Rest 1:30 Minutes**

ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Russian KB Swing
125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

WOD

Workout
SPORT:
5-5-5-5
Tempo‎ Front‎ Squat‎ (2111)

FITNESS:
4‎ rds.
8 tempo‎ mini‎ band‎ goblet‎ squats
*‎ rest‎ 2 min.‎ between‎ sets

WORKOUT‎ Sport and Fitness:
10‎ ROUNDS‎ FOR‎ TIME
12/10‎ Cal‎ Row
5‎ Front‎ Squats‎ (155/105)|(95/65)

(Score‎ is‎ Time)

COOL‎ DOWN
FOR‎ RECOVERY
Coach‎ led‎ stretching

**Don't forget about our St. Patrick’s Day WOD this Saturday, 10:30am!

Pre-Workout‎ SKILL
3‎ SETS:
- 50'‎ HS‎ Walk‎ or‎ Slow‎ Bear‎ Crawl
- 20‎ Slow‎ Deadbugs

WORKOUT
16‎ minutes:
Min‎ 1-4‎ = Run‎ 800m‎ ‎ (F‎ 400m‎ +‎ 150m)
Min‎ 5-8‎ min‎ = AMRAP‎ of…
- 3 Wall‎ Walks‎ (F‎ 6‎ Seated‎ DB‎ strict‎ press)
- 15‎ Plate‎ to‎ OH‎ (35/25)‎ (F‎ 25/15)
Min‎ 8-12‎ = Run‎ 800m‎ (F‎ 400m‎ +‎ 150m)
Min‎ 12-16‎ = AMRAPof...
- 3‎ Wall‎ Walks
- 15‎ Plate‎ to‎ OH

**REST 2 MINUTES**

10 Minute EMOM
MIN‎ 1-2‎ = Run‎ 200m‎ (F‎ 150m)
MIN‎ 3-4‎ = AMRAP‎ of…
- 2‎ DB‎ Up-Downs‎ (S‎ 50/35)‎ (F‎ 35/20)
- 4‎ DB‎ Box‎ Step-Ups‎ (S‎ 50/35)‎ (F‎ 35/20)
MIN‎ 5-6‎ = Run‎ 200m‎ (F‎ 150m)
MIN‎ 7-8 = AMRAP‎ of…
- 2‎ DB‎ Up-Downs‎ (S‎ 50/35)‎ (F‎ 35/20)
- 4‎ DB‎ Box‎ Step-Ups‎ (S‎ 50/35)‎ (F‎ 35/20)
MIN‎ 9-10‎ = Run‎ 200m‎ (F‎ 150m)

(Score‎ is‎ Combined‎ Rounds‎ +‎ Reps‎ of‎ AMRAPs)

WOD

10-20-30-20-10
-Thrusters (95,65)(65,45)
-T2B (GHD)
​-KB Swing (53,35)(35,25)​