Make Up Day.
Author: Crossfit the Ville'
Tuesday, November 12th
Speed Bench Press 5×2@80% 1RM (control down, up fast)
Wt’d Strict Pullups 5×2
then, for time:
50 Calorie Bike
50 Ring Pushups
50 Bodyweight Rows (lying under racked barbell at hip height)
50 Burpees
Monday, November 11th
Veteran’s Day
1/4 Depth Jump Squats 5×2@80%1RM
Glute Ham Raise 5×2 (weighted if possible)
then,
Partner “Alexander” (hero wod)
5 Rounds for time of:
31-Back Squats (135/95)
12-Power Cleans (185/125)
*share reps as needed
Sunday, November 10th
Split Jerk 4×4@80% 1RM
Barbell Rows 4×4@80%
then,
200M Run
20-Push Press (95/65)
25-Ring Rows
400M Run
15-Push Jerk (135/95)
20-Pullups
800M Run
10-Split Jerk (155/105)
15-CTB Pullups
for time.
Saturday, November 9th
*Today is our free class at 9:00 & 10:00am so bring a friend! Partner wod!
Make Up Day.
Friday, November 8th
CrossFit Open WOD 20.5
For time, partitioned any way:
40-Muscle Ups
80-Calorie Row
120-Wall Balls (20/14)
20:00 time cap.
*This Saturday is our free class at 9:00 & 10:00am so bring a friend!
Thursday, November 7th
Warmup/Skill: Muscle Snatch 4×4
Power Snatch 4×4@80% 1RM
then,
12:00 AMRAP of:
30-Double Unders
5-Power Snatch (115/75)(RX+ 135/95)
5-OHS
*The last workout for the CrossFit Open will be announced tonight at 8:00pm at Games.CrossFit.com. This workout will be Friday’s class wod.
*This Saturday is our free class at 9:00 & 10:00am so bring a friend!
Wednesday, November 6th
Skill Practice: HSPU’s, HS Holds
then,
Buy In: 25 HSPU’s
6 Rounds of:
1-D Ball Clean Over Shoulder (80/40) (RX+ 150/80)
2-Rope Climbs to 15′
10-GHD Situps
12-Burpees
Cash Out: 25 HSPU’s
For time.
*This Saturday is our free class at 9:00 & 10:00am so bring a friend!
Tuesday, November 5th
Make Up Day.
Monday, November 4th
Clean Grip Deadlifts 4×6@70% Deadlift 1RM
then,
8:00 EMOM of:
10-SDHP’s (95/65)
50ft Shuttle Run x 2 (RX+ 50ft x 4)
then at 11:00,
3 Rounds for time of:
25-Calorie Row
25-Wall Balls (20/14) (RX+ 30/20)
*compare to 8/16/18
*Our Granite Games Winter Throwdown is December 7th here at The Ville! Another opportunity to earn a spot at the Granite Games Championships next year. The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today! We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!
**only 2 spots remaining!**
