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CrossFit The Ville: Sunday’s WOD

September 21, 2014

Bench Press 2-2-2-2-2

Bent Side Laterals 10-10-10-10-10

Then:

21-15-9 reps each of:

Shoulder Press (95/65)

Strict Pullups

Box Jumps (30/24″)

*Get your teams together for this years “True Grit 2: Hero’s” competition on October 11th. Teams will consist of 2 men and 2 women. There will be an RX and Scaled division. As the name implies the WODs this year will be Hero WODs! $120/team with a maximum of 20 teams. If you’d like to register email your team name, team members, and shirt sizes to: info@crossfittheville.org. Cash prizes to the top 3 teams ($240-1st place, $120-2nd, $60-3rd).

CrossFit The Ville: Saturday’s WOD

September 20, 2014

12-12-12 Back Squat @ 70% of 1RM

Then:

15:00 AMRAP of:

10/Leg Step Ups (Holding 35#/20# DB’s)

20 Situps

20 Back Extensions

*Get your teams together for this years “True Grit 2: Hero’s” competition on October 11th. Teams will consist of 2 men and 2 women. There will be an RX and Scaled division. As the name implies the WODs this year will be Hero WODs! $120/team with a maximum of 20 teams. If you’d like to register email your team name, team members, and shirt sizes to: info@crossfittheville.org. Cash prizes to the top 3 teams ($240-1st place, $120-2nd, $60-3rd).

CrossFit The Ville: Friday’s WOD

September 19, 2014

Rest Day.

*Get your teams together for this years “True Grit 2: Hero’s” competition on October 11th. Teams will consist of 2 men and 2 women. There will be an RX and Scaled division. As the name implies the WODs this year will be Hero WODs! $120/team with a maximum of 20 teams. If you’d like to register email your team name, team members, and shirt sizes to: info@crossfittheville.org. Cash prizes to the top 3 teams ($240-1st place, $120-2nd, $60-3rd).

CrossFit The Ville: Thursday’s WOD

September 17, 2014

4-4-4-4 Push Jerk & 8-8-8-8 Band Pull Aparts

Then:

5 Rounds for time of:

20-Wall Balls (20/14#)

20-KBS’s (53/35)

*Get your teams together for this years “True Grit 2: Hero’s” competition on October 11th. Teams will consist of 2 men and 2 women. There will be an RX and Scaled division. As the name implies the WODs this year will be Hero WODs! $120/team with a maximum of 20 teams. If you’d like to register email your team name, team members, and shirt sizes to: info@crossfittheville.org. Cash prizes to the top 3 teams ($240-1st place, $120-2nd, $60-3rd).

CrossFit The Ville: Wednesday’s WOD

September 17, 2014

5-5-5-5 Squat Cleans (each set increase weight to approx: 70,75,80 & 85% 1RM)

Then:

4 Rounds for time of:

5-Squat Cleans (135/95)

7-Power Cleans (135/95)

9-Burpees

*Get your teams together for this years “True Grit 2: Hero’s” competition on October 11th. Teams will consist of 2 men and 2 women. There will be an RX and Scaled division. As the name implies the WODs this year will be Hero WODs! $120/team with a maximum of 20 teams. If you’d like to register email your team name, team members, and shirt sizes to: info@crossfittheville.org. Cash prizes to the top 3 teams ($240-1st place, $120-2nd, $60-3rd).

CrossFit The Ville: Tuesday’s WOD

September 16, 2014

Skill: Bar Kipping (Pullups/T2B/K2E/Bar MU’s)

Assistance: Good Mornings 3×10

Then:

10:00 EMOM of:
2-Pullups
2-T2B
2-K2E
(string together if possible)

rest, then:

10:00 AMRAP of:

30-Double Unders

2-Wall Walks

*Get your teams together for this years “True Grit 2: Hero’s” competition on October 11th. Teams will consist of 2 men and 2 women. There will be an RX and Scaled division. As the name implies the WODs this year will be Hero WODs! $120/team with a maximum of 20 teams. If you’d like to register email your team name, team members, and shirt sizes to: info@crossfittheville.org. Cash prizes to the top 3 teams.

CrossFit The Ville: Monday’s WOD

September 15, 2014

Rest Day.

*Get your teams together for this years “True Grit 2: Hero’s” competition on October 11th. Teams will consist of 2 men and 2 women. There will be an RX and Scaled division. As the name implies the WODs this year will be Hero WODs! $120/team with a maximum of 20 teams. If you’d like to register email your team name, team members, and shirt sizes to: info@crossfittheville.org. Cash prizes to the top 3 teams.

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