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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.

CrossFit The Ville: Saturday’s WOD

October 18, 2014

4-4-4-4-4 Back Squat & 8-8-8-8-8 Single Leg Bent Leg Bridges

Then:

“Michael”

3 rounds of time of:

800m Run

50-Back Extensions

50-Situps

*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: Friday’s WOD

October 16, 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.

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