Tuesday, November 20th

Skill Practice: 8 Rounds of Tabata Hollow Rocks.

Then, 8 Rounds of :10 on, :10 off doing 1 tuck up – 1 pike up – 1 scissor then hollow hold until :10 mark.

Then,

200ft Versa Climber, 100ft Bear Crawl

500M Ski Erg, 100ft Bear Crawl

1000M Row, 100ft Bear Crawl

2 Lap Run, 100ft Bear Crawl

For time.

*Our Annual Thanksgiving Day wod will be at 9:00am this Thursday!  This workout is free to all so bring a friend!  This will be the only class of the day. 

**Friday we will reopen for the 10:30 class.  We will be back to our normal schedule for the rest of the day.

Monday, November 19th

Clean Pull from Floor 4-4-4-4 with 105-110% of your max clean

then,

3 Rounds for time of:

20/15 Calorie Assault Bike

20 Wall Balls (20/14)

20 KBS (53/35)

20 Burpees

*Our Annual Thanksgiving Day wod will be at 9:00am this Thursday!  This workout is free to all so bring a friend!  This will be the only class of the day. 

**Friday we will reopen for the 10:30 class.  We will be back to our normal schedule for the rest of the day.

Saturday, November 17th

Rest Day.

*Today and Sunday the Ville is hosting a USAW Weightlifting Level 1 Coaching Certification Course.  

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

**Our Annual Thanksgiving Day wod will be at 9:00am next Thursday!  This workout is free to all so bring a friend!  This will be the only class of the day. 

Friday, November 16th

Snatch Balance 4×4

Hang Squat Snatch 4×4@80% 1RM

then,

3 rounds for time of:

10-Power Snatch (95/65)

200 Ft Shuttle Run (in 50ft increments)

10-OHS (95/65)

10-Burpees Over Bar

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

**Our Annual Thanksgiving Day wod will be at 9:00am next Thursday!  This workout is free to all so bring a friend!  This will be the only class of the day. 

Thursday, November 15th

Plyo Pushups 4×4

Shoulder Press 4×4@80% 1RM

DB Rows 4×4

then,

5 Rounds for time of:

15-Cal Ski Erg

12-Box Jump Overs (24/20)

9-HSPU’s

6-Renegade Rows (30/20’s)

 

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Wednesday, November 14th

Barbell Jump Squats 3×6@60% 1RM

Glute Ham Raise 3×6

then,

10:00 EMOM of:

10-Goblet Squats (53/35)

5-T2B

then at minute 12:00,

1 Mile Assault Bike for time.

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Tuesday, November 13th

Rest Day.

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Monday, November 12th

Push Jerk 3×6@70% 1RM

Band Face Pulls 3×12

then,

15:00 AMRAP of:

20-Calorie Row

15-Burpees

10-S2OH (115/75)

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Sunday, November 11th

Clean Grip High Pulls 3×6@70% Max Clean

Full Clean 3×6@70% (touch and go)

then,

“Fran”

21-15-9 reps each of:

Thrusters (95/65)

Pullups

 

*Next Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977