Tuesday, January 22nd

Skill Practice: Kipping Pullups (Regular, Butterfly)

then,

10:00 EMOM of:

1 Bar Muscle Up

1 CTB Pullup

1 Pullup

1 T2B

1 K2E

then at minute 11:00

50 Calorie Assault Bike for time.

*CrossFit the Ville’s Barbell Club will start back up this Saturday.  If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes are an hour and a half each and offered Saturday’s (11:15-12:45) and Sunday’s (1:45-3:00) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or pay upfront for a discounted rate for the entire online program plus all classes ($120 for members, $200 for couples).  Since we missed one session last Sunday due to the weather we’ll take that class off the total if you are paying for the entire program.

Monday, January 21st

*The CrossFit Open starts February 21st! To prepare we’ll be throwing in some past Open WOD’s in our class programming. Register for the Open at: Games.CrossFit.com.

Deadlifts 5×2@90% 1RM

then,

Open WOD 17.4 

13:00 AMRAP of:

55-Deadlifts (225/155)

55-Wall Balls (20/14)

55-Calorie Row

55-HSPU’s

*CrossFit the Ville’s Barbell Club will start back up this Saturday.  If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes are an hour and a half each and offered Saturday’s (11:15-12:45) and Sunday’s (1:45-3:00) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or pay upfront for a discounted rate for the entire online program plus all classes ($120 for members, $200 for couples).  Since we missed one session last Sunday due to the weather we’ll take that class off the total if you are paying for the entire program.

Sunday, January 20th

Rest Day.

*The Barbell Club will be cancelled today because of the weather.  We’ll pick it back up this Saturday at 11:15!*

Classes will be an hour and a half each and offered Saturday’s (11:15-12:45) and Sunday’s (1:45-3:00) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or pay upfront for a discounted rate for the entire online program plus all classes ($120 for members, $200 for couples).  Email Daniel for more information or simply show up to class.

Saturday, January 19th

OHS 5×2@90%

then,

4 Rounds for time of:

12-Snatch Grip Deadlifts (95/65)

9-Power Snatch

6-Hang Squat Snatch

*CrossFit the Ville’s Barbell Club will be starting today!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you. 

**This first class is free to all so come give it a try!  We’ll be working on snatch and assisting exercises today, focusing strictly on technique and mobility.**

Classes will be an hour and a half each and offered Saturday’s (11:15-12:45) and Sunday’s (1:45-3:00) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or pay upfront for a discounted rate for the entire online program plus all classes ($120 for members, $200 for couples).  Email Daniel for more information or simply show up to class.

Friday, January 18th

Bench Press 5×2@90% 1RM

Wt’d Strict Pullups 5×2@90% 1RM

then,

60-Double Unders

30-V Ups

15-Bench Press (135/85)

40-Double Unders

20-V Ups

10-Bench Press

20-Double Unders

10-V Ups

5-Bench Press

40-Double Unders

20-V Ups

10-Bench Press

60-Double Unders

30-V Ups

15-Bench Press

For time.

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Our first class this Saturday is free to all so come give it a try!  Classes will be an hour and a half each and offered Saturday’s (11:15-12:45) and Sunday’s (1:45-3:00) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or pay upfront for a discounted rate for the entire online program plus all classes ($120 for members, $200 for couples).  Email Daniel for more information or simply show up to class this weekend.

Thursday, January 17th

Back Squat 4×4@85% 1RM

DB Stiff Leg Deadlifts 4×8

then,

100ft Single Arm KB OH Walking Lunge (right arm, 53/35)

100ft Single Arm KB OH Walking Lunge (left arm, 53/35)

80 KBS (53/35)

60 Calorie Bike

40 Burpees

20 Back Squats (185/125)

For time.

*compare to 6/20/18

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or for a discounted rate for the entire online program plus all classes ($120 for members). Email Daniel for more information.

Wednesday, January 16th

Rest Day.

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or for a discounted rate for the entire online program plus all classes ($120 for members). Email Daniel for more information.

Tuesday, January 15th

Push Press 4×4@85% 1RM

Pendlay Rows 4×4@85% 1RM

then,

Two 2:00 rounds of:

25/20 Calorie Row

Max Push Press (from rack)(135/95)

rest 1:00, then

Two 2:00 rounds of:

25/20 Calorie Row

Max Push Jerk (from rack) (135/95)

rest 1:00, then

Two 2:00 rounds of:

25/20 Calorie Row

Max Split Jerk (from rack) (135/95)

Score=total S2OH reps.

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or for a discounted rate for the entire online program plus all classes ($120 for members). Email Daniel for more information.

Monday, January 14th

Front Squat 4×4@85% 1RM

Single Leg Hamstring Curls 4×8/leg

then,

3 rounds for time of:

5-Power Cleans (155/105)

5-Hang Power Cleans

5-Front Squats

15-Lateral Burpees Over Bar

50-40-30-20-10ft Suicide Sprint

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or for a discounted rate for the entire online program plus all classes ($120 for members). Email Daniel for more information.

Sunday, January 13th

Skill Practice: Turkish Get Ups & Hanging L Holds

then, 8:00 EMOM of:

15 second hanging L Hold

15 squats

rest 3:00 then,

4 Rounds for time of:

10-Ring Dips

15-Pullups

20-Situps

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.