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.
Author: Crossfit the Ville'
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.
