WEDNESDAY

New River Gorge CrossFit – CrossFitView Public WhiteboardMetcon (Time)”Opening Day” 21-15-9: Wallballs (20/14) Pull-Ups Thrusters (95/65) Box Jumps (24/20) KB Swings (53/35)FITNESS Wallballs (14/10) Ring Rows DB Thrusters (25/15) Box Jumps (20/12) KB...

TUESDAY

New River Gorge CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)5 Minutes of Handstand Hold work.Metcon (Weight)”Absurd” On the 3:00 for 6 Rounds: 24 Abmat Situps 16/12 Cal Row 6 Barbell Strict Press**Build in strict press weight. Score...

Monday

New River Gorge CrossFit – CrossFitView Public WhiteboardBack Squat (Build to heavy set of 3)Fitness Goblet Squats 5x5Metcon (Time)800m Run or 60/45 Cal Row 30 Single ArmDB Hang Clean & Jerks (50/35) 50 Single DB Gobet Squats (50/35) 30 Single Arm DB Hang...

SATURDAY

New River Gorge CrossFit – CrossFitView Public WhiteboardMetcon (Time)”ANGIE MEETS ANNIE-ish” PARTNER WOD Teams of 2, one partner works while one rests. 50 Double Unders per partner 100 Pullups 40 DU’s per partner 100 Push-Ups 30 DU’s per...

FRIDAY

New River Gorge CrossFit – CrossFitView Public WhiteboardShoulder Press (5X3, building up to a heavy triple.)Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsFITNESS: -KB Deadlifts (70/53) -DB Strict Press or pushups instead of...

THURSDAY

New River Gorge CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)5:30 PM MOBILITY CLASS with Janet Proctor