Saturday, January 20th

Front Squat 8-8-8@75% 1RM

Hamstring Curls 8-8-8

then,

The Chief

Max rounds in 3 minutes of:
3-Power cleans (135/95)
6-Push-ups
9-Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Count only complete rounds, restarting at 3 Power Cleans each cycle.

Friday, January 19th

Pre Open WOD 6

12:00 AMRAP of:

50-Thrusters (RX & Scaled=75/55, Masters=65/45)

40-KBS (RX=70/45, Scaled=53/35, Masters=45/30)

30-OH Walking Lunges (15/leg, Rx & Scaled=45/25#, Masters 25/15#)

20-Calorie Row

10-“Stone” clean over shoulder (RX=150/80, Scaled=80/40, Masters=60/30)

5-Rope Climbs (RX & Scaled to 15′, Masters to 12′)

50ft Handstand Walk (Scaled & Masters=100ft Bear Crawl) (Each 5ft increment=1 rep)

Tuesday, January 16th

Pre Open WOD 5

3:00 AMRAP of:

3-Power Snatch (RX 95/65, Scaled 75/55, Masters 65/45)

3-T2B (Scaled & Masters Hanging Leg Raise, feet must be above parallel)

6-Power Snatch

6-T2B

9-Power Snatch

9-T2B

Etc.

Rest 1:00 then,

3:00 AMRAP of:

3-OHS

3-Bar Facing Burpee

6-OHS

6-Bar Facing Burpee

9-OHS

9-Bar Facing Burpee

Etc.

Rest 1:00 then,

3:00 AMRAP of:

3-Full Snatch

3-Bar Muscle Ups

6-Full Snatch

6-Bar Muscle Ups (Scaled & Masters Men=Bar at Eye Height, Women=Bar at Chest Height)

9-Full Snatch

9-Bar Muscle Ups

Etc.

Score=Total Reps.

Saturday, January 13th

Rest Day.

*Today is our Free class at 9:00 & 10:00am so bring a friend!

*Today is also Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Friday, January 12th

***Due to weather conditions we will close at 5:30 today.  So no 5:30 class or open gym.  We’ll reopen at 9:00am on Saturday.  If you planned on attending the 5:30 class today to do the Pre Open WOD 4 email or text Daniel and we’ll try to get you in tomorrow.

Pre Open WOD 4

12:00 AMRAP of:

9-S2OH (135/95) (Scaled 115/75) (Masters 95/65)

15-GHD Situps (Scaled & Masters=regular situps)

21-Wall Balls (RX & Scaled=20/14#, 10/9′)(Masters=14/10#, 10/9′)

 

*This Saturday is our Free class at 9:00 & 10:00am so bring a friend!

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday