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21
Jan

CrossFit – Sun, Jan 22

Crossfit Cle – CrossFit


Giosi

Jeff Giosi was a loving husband and father and Coach. This workout done in his memory works to raise funds for Forgiven Warrior. Specifically, it will fund outreach wellness programs that are designed to support individuals and communities with functional fitness and holistic health initiatives. You can check out Jeff’s story and enter scores on the fundraiser leaderboard or donate by visiting CrossFit Morgantown’s Giosi page.

Giosi (Jeff) (Time)

10 Deadlifts (315/205)
10 Bar Muscle-Ups

1 Power Clean (245/155)
3 Front Squats (245/155)

20 Deficit Handstand Push-Ups, 4”/2”
20 Bar Facing Burpees

1 Power Clean (245/155)
3 Front Squats (245/155)

30 Alternating Dumbbell Snatches (70lb/50lb)
30 Toes-To-Bar

1 Power Clean (245/155)
3 Front Squats (245/155)

20 Deficit Handstand Push-Ups, 4”/2”
20 Bar Facing Burpees

1 Power Clean (245/155)
3 Front Squats (245/155)

10 Deadlifts (315/205)
10 Bar Muscle-Ups

Giosi (Sarah) (Time)

For time: *29 minute cap
10 Deadlifts (185/125)
10 Chest-To-Bar Pull-Ups
1 Power Clean (185/125)
3 Front Squats (185/125)
20 Handstand Push-Ups
20 Bar Facing Burpees
1 Power Clean (185/125)
3 Front Squats (185/125)
30 Alternating Dumbbell Snatches (50lb/35lb)
30 Toes-To-Bar
1 Power Clean (185/125)
3 Front Squats (185/125)
20 Handstand Push-Ups
20 Bar Facing Burpees
1 Power Clean (185/125)
3 Front Squats (185/125)
10 Deadlifts (185/125)
10 Chest-To-Bars

Giosi (Arlen) (Time)

For time: *29 minute cap
10 Deadlifts (135/95)
10 Pull-Ups
1 Power Clean (135/95)
3 Front Squats (135/95)
20 Double Dumbell Strict Presses (25/15)
20 Lateral Barbell Burpees
1 Power Clean (135/95)
3 Front Squats (135/95)
30 Alternating Dumbbell Snatches (25/15)
30 Hanging Knee Raises
1 Power Clean (135/95)
3 Front Squats (135/95)
20 Double Dumbell Strict Presses (25/15)
20 Lateral Barbell Burpees
1 Power Clean (135/95)
3 Front Squats (135/95)
10 Deadlifts (135/95)
10 Pull-Ups

20
Jan

CrossFit – Sat, Jan 21

Crossfit Cle – CrossFit


Time to get the gang back together!

Partner MetCon

Communication is key! Let your partner know when the switch is coming and you’ll have much faster transitions and better round times.

Partner MetCon (3 Rounds for time)

3 rounds for time, rest 2 minutes between rounds:

50 thruster 95/65#

40 pullup

30 synchro situp

*Rx+ for Chest to bar, medball situp and/or GHD situp.
Only the situps are synchronized. Split the thrusters and pullups as desired.

19
Jan

CrossFit – Fri, Jan 20

Crossfit Cle – CrossFit


High intensity deadlift. Gets the heart rate up!

Warm-up

2 rounds, 30 second stations:

Spiderman/Lunge stretch

Elephant trunk

PVC passthrough

5 I-T-Y raise

30 second supinated grip hang

15 banded good morning

5 90/90 raise and press

2 wall climb and hold 5 seconds

5 snow angels

1 minute banded hamstring lockout R/L

1 minute elevated pigeon pose R/L

2 minutes on foam roller

Warmup into DL and HSPU

MetCon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

Accessory

Accessory (4 Rounds for time)

4 sets, rest 2 minutes between sets:

30 second flutter kick

60-90 second plank up down

5 10 second hip extension

18
Jan

CrossFit – Thu, Jan 19

Crossfit Cle – CrossFit


One movement, one focus. Maximum distance.

Warm-up

2 minute erg

5 yoga inchworm + windmill

10 scorpion

10 crossover

10 spiderman

30 seconds slap hugs

10 backward and forward arm circles

5 minutes for mobility

MetCon

As the work shifts from long to short, increase cadence and power. Hard starts are key to getting speed early in each push for maximium distance.

5 time shifting rounds (Distance)

5 rounds, for total distance:

Erg for 50 seconds, rest 10 seconds

Erg for 40 seconds, rest 20 seconds

Erg for 30 seconds, rest 30 seconds

Erg for 20 seconds, rest 40 seconds

Erg for 10 seconds, rest 50 seconds
3/17/2022 repeat

Cooldown

2 minute very light erg

1 minute Seated forward fold

30 second Samson’s stretch R/L

30 second Child’s pose

30 second doorway stretch R/L

30 second hanging lat stretch R/L

17
Jan

CrossFit – Wed, Jan 18

Crossfit Cle – CrossFit


Simple but not easy! How long can you hang on?

Warm-up

High knees

Butt kicks

Bear crawl

Lunge stretch

15 pvc passthrough

5 K-squat (3 sec holds)

5 around the world each way

Burgener style warmup:

5 down and finish

5 high pull

5 high hang muscle snatch

5 hang muscle snatch

5 muscle snatch (mid shin)

5 power snatch balance

5 hang power snatch

1 run through on the Lunge complex

1 minute of pigeon R/L

1 minute banded hip opener R/L

1 minute banded lat stretch R/L

Weightlifting

Smooth and controlled. Know your movements and be precise.

Barbell Lunge Complex (Weight)

10 rounds on a 90 second timer:

Lunge complex:

Muscle snatch

Hang power snatch

4 alternating lunge (weight supported overhead)

*Warmup in the first 5 rounds and then build to a heavy finish in the final 5 rounds.

MetCon

Hope you are ready to push your limits! Short windows for work should set you up for a lot of intensity.

MetCon (2 Rounds for reps)

2 segments for reps:

Max unbroken wallball shot 20/14# to 10/9′

*Minimum of 50 reps. If you do fewer than 50 unbroken, get back to work and finish 50 as fast as possible.

At 5 minutes on the clock:

3 minute AMRAP:

Toes to bar

16
Jan

CrossFit – Tue, Jan 17

Crossfit Cle – CrossFit


Yeah burpees!

Warm-up

2 minute row

10 sumo foldover

5 dumbbell strict press R/L

5 windmill R/L

15 pvc passthrough

10 sumo stance squat

5 I-T-Y raises

5 around the world R/L

1 minute Frog stretch or olympic wall squat stretch

Weightlifting

5 supersets on a 3 minute clock:

7 sumo deadlift 50%+ of 1RM conventional deadlift

7-10 strict press with a set of dumbbells (work close to a full exertion each set, leave one good rep on the table)

Sumo Deadlift (5×7)

50%+ of 1RM conventional deadlift

Shoulder Press (5×7-10)

with a set of dumbbells (work close to a full exertion each set, leave one good rep on the table). Use the first 2 rounds to dial in weight then hold for the remainder.

MetCon

MetCon (Time)

For time: *20 minute cap

40 burpee box over 24/20″

20 back squat 155/105#

10 muscle up (scale mu to 20 dips)

20 front squat 135/95#

40 burpee pullup

15
Jan

CrossFit – Mon, Jan 16

Crossfit Cle – CrossFit


Tabata timer

Working twenty long seconds

Resting a mere ten

Warm-up

2 rounds, 30 second station:

Air squat/Overhead squat

Passthrough/Around the world

Situp and reach

10 spiderman windmill

5 k-squat (3 second holds and a press in snatch in the squat)

5 crossover snow angels

5 big backward and forward circles

3 minutes on a foam roller: keg stretch and lat smash

90 second cranky elbows

5 reps each with a barbell:

Down and finish

High pull

Hang power clean (pause in catch position)

Low hang power clean and jerk

5 minutes to warm up into your PC+J load

Weightlifting

A familiar face! Keep it smooth through the shoulders and breathe at the top.

10×5 power clean and jerk OTM (Weight)

This is meant to be done as a barbell cycling piece with ONLY touch and go reps. Choose a load that allows this for ALL 10 ROUNDS. Suggested starting point is 55% of your 1RM clean and jerk. Each time you repeat, check your notes and work with a heavier barbell if you noted that you would be able.
12-13-2022 repeat

MetCon

Working 20 seconds, resting 10, get as far as you can in 13 minutes. Scale so the 10 second rest is sufficient to allow you to to work continuously for your 20 second windows. Transition fast for a top score.

MetCon (AMRAP – Rounds and Reps)

13 minute AMRAP on a Tabata timer:

18 dumbbell snatch 50/35#

15 situp

12 goblet squat

Rx+ for GHD situps and weighted pistols.

14
Jan

CrossFit – Sun, Jan 15

Crossfit Cle – CrossFit


Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*Scale the muscle up with a set of 6 pullups.