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CrossFit The Ville: Wednesday’s WOD

April 23, 2014

1-1-1-1 (Squat) Snatch & 2-2-2-2 Overhead Squat

Then:

“Amanda”

9-7-5 Reps Each Of:

Muscle Ups (Scaled to: 1 MU = 1 CTB & 1 Ring Dip)

Squat Snatch (135/95)

For Time.

CrossFit The Ville: Tuesday’s WOD

April 22, 2014

4-4-4-4 Flat Bench & 8-8-8-8 Band Pull Aparts

Then:

30-20-10-5 reps each of:

Plyo Pushups (m-45# bumpers, w-25# bumpers)

Barbell Rows (115/75)

Situps

Back (Hyper) Extensions

For Time.

 

CrossFit The Ville: Monday’s WOD

April 21, 2014

10-10-10 Pistols/Leg (add weight if possible)

then:

“Death By Back Squat”

1 back squat the 1st minute, 2 the 2nd minute, etc until you fail.

M-205#

W-135#

then:

3 rounds for time of:

15-Jump Squats

15-Burpees

CrossFit The Ville: Sunday’s WOD

April 20, 2014

Rest Day.

Happy Easter!

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

 

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