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CrossFit The Ville: Saturday’s WOD

April 19, 2014

*The Ville will be closed today because of the road closings for the Marathon.  Louisville East will be open with classes at 9:00, 10:00 & 11:00am.

Push Jerk 6-6-6-6 & 6-6-6-6 Strict Pullups

then:

21-15-9 reps each of:

Push Press (135/95)

Box Jumps (30/24″)

CrossFit The Ville: Friday’s WOD

April 18, 2014

10:00 EMOM:

Clean & Jerk @ 85% 1RM

Then:

3 Rounds for time of:

10-Hang Squat Cleans (115/75)

15-Wall Balls (20/14, 10′,9′)

20-Burpees

*The Ville will be closed this Saturday since roads will be closed for the Derby full and half marathon.  Louisville East will be open for classes at 9:00, 10:00 & 11:00am.

CrossFit The Ville: Thursday’s WOD

April 17, 2014

Skill: Rope climbs (legless, with feet, in as few pulls as possible, etc) & DB/KB Snatches

Then:

20:00 AMRAP of:

5/Arm KB Snatch (53/35)

2 Rope Climbs to 15′

10 GHD Situps

2 Rope Climbs to 15′

15 Pullups

 

CrossFit The Ville: Wednesday’s WOD

April 16, 2014

Rest Day.

CrossFit The Ville: Tuesday’s WOD

April 15, 2014

4-4-4-4 Deadlifts

then:

3 Rounds for time of:

5oom Row

15-Deadlifts (185/125)

25-Ring Dips

35-Squats

CrossFit The Ville: Monday’s WOD

April 14, 2014

12-12-12 Overhead Squats (@65% 1RM) & Snatch Grip RDL’s

then:

10:00 AMRAP of:

10-Power Snatches (95/65)

10-T2B

 

 

CrossFit The Ville: Sunday’s WOD

April 13, 2014

10-10-10-10 Shoulder Press & Band Pull Aparts

Then:

100 Double Under buy in, then

4 Rounds of:

10-HSPU’s

10-Box Jumps (30/24″)

10-Burpees

100 Double Under cash out.  For Time.

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