Skip to content

CrossFit The Ville: Saturday’s WOD

October 24, 2014

Rest Day.

*The Strength Program will start back up today! If you’d like to sign up or have any questions please email us or show up today at 9:00am. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training

Cost will be $40/person, or $25/person if we sign up 40 or more!

CrossFit The Ville: Friday’s WOD

October 24, 2014

Skill: Double/Triple Unders

then:

10:00 EMOM of:

25-Double Unders

3-Box Jumps (30/24″)

rest, then:

3 Rounds for time of:

50ft Handstand Walk (or 100ft Bear Crawl)

20 Jumping Lunges (total)

*The Strength Program will start back up on the 25th! If you’d like to sign up or have any questions please email us.$125/Unlimited Members, $150 Open Gym Member.

CrossFit The Ville: Thursday’s WOD

October 23, 2014

Skill: Rope Climbs

WOD:
21-KBS (53/35)
21-HSPU’s
100ft Burpee Broad Jump
15-KBS
15-HSPU
100ft Burpee Broad Jump
9-KBS
9=HSPU
100ft Burpee Broad Jump
For time.

*The Strength Program will start back up on the 25th! If you’d like to sign up or have any questions please email us.$125/Unlimited Members, $150 Open Gym Members

CrossFit The Ville: Wednesday’s WOD

October 21, 2014

Deficit Deadlifts 6-6-6-6 (stand on 45# bumper)

Reverse Hypers 12-12-12-12 (no weight)

Then:

10-8-6-4-2 Deadlifts (225/155)
4-8-12-16-20 Pullups
For Time.

*The Strength Program will start back up on the 25th! If you’d like to sign up or have any questions please email us.$125/Unlimited Members, $150 Open Gym Members.

CrossFit The Ville: Tuesday’s WOD

October 21, 2014

Rest Day.

*The Strength Program will start back up on the 25th! If you’d like to sign up or have any questions please email us.$125/Unlimited Members, $150 Open Gym Members.

CrossFit The Ville: Monday’s WOD

October 20, 2014

10-10-10-10 Overhead Squats

then:

3 rounds for time of:

5-Hang Power Snatch (115/75)

7-OHS

9-Lateral Burpees Over Bar

*The Strength Program will start back up on the 25th! If you’d like to sign up or have any questions please email us.$125/Unlimited Members, $150 Open Gym Members.

CrossFit The Ville: Sunday’s WOD

October 19, 2014

8-8-8-8 Shoulder Press & Barbell Rows

Then:

8:00 AMRAP of:

150m Row

15-Hand Release Pushups

rest, 3:00, then:

8:00 AMRAP of:

5-HSPU’s

10-Pullups

*The Strength Program will start back up on the 25th! If you’d like to sign up or have any questions please email us.$125/Unlimited Members, $150 Open Gym Members.

Follow

Get every new post delivered to your Inbox.

Join 1,528 other followers