Author: Crossfit the Ville'

Saturday, June 15th

Crossfit the Ville'

Deload Week

Single Arm DB Overhead Squats 3×12/arm

Single Leg DB RDL’s 3×12/leg

then,

60-Double Unders

40-DB Snatch, alternating arms (25/15)

60-Double Unders

30-DB Snatch, alternating arms (35/25)

60-Double Unders

20-DB Snatch, alternating arms (45/35)

60-Double Unders

10-DB Snatch, alternating arms (55/45)

for time.

Wednesday, June 12th

Crossfit the Ville'

Deload Week

Reverse Hyperextensions 3×12

DB Deadlifts 3×12

then,

15:00 AMRAP of:

15 Calorie Row

15 KB SDHP’s (53/35)

15 K2E’s

 

*bonus wod*

4 rounds for time:

280ft shuttle run (down-back x2 on turf)

25 Med Ball Situps (20/14)

 

*There will be no instructor led bootcamp today but we will have a workout available on the white board. 

*This Thursday (rest day) we will be filming a wod on the back lot during the 12:00 class.  If you can make it please let us know!

Tuesday, June 11th

Crossfit the Ville'

Deload Week

Single Arm KB Front Squats 3×12/arm

Hamstring Curls 3×12

then, 4 Rounds for time of:

1 Lap Run

15-DB Hang Power Cleans (40/25’s)

50ft DB Front Rack Walking Lunge (40/25’s)

15-GHD Situps

*There will be no instructor led bootcamp this Wednesday but we will have a workout available on the white board. 

*This Thursday (rest day) we will be filming a wod on the back lot during the 12:00 class.  If you can make it please let us know!

Saturday, June 8th

Crossfit the Ville'

Test Week

Overhead Squat to a 1RM

Test 1: 1 attempt, max bar muscle ups

Test 2: 2 attempts, max distance HS Walk or max time HS Hold

Test 3: 2 attempts, max unbroken double unders

Test 4: “Annie” 

50-40-30-20-10 reps each of:

Double Unders

Sit Ups

for time.