Thursday, November 25th

Happy Thanksgiving! Our Free Thanksgiving Day WOD is Thursday at 9:00am. If you aren’t a member but would like to attend email: Daniel@crossfittheville.org.

For time:

1500M Row

2.0 Mile Assault Bike

25-Burpees

50-Air Squats (RX+ 45/25# Plate)

50-Pushups

50-Situps (RX+ 25 GHD Situps)

20-Pullups (RX+ Bar Muscle Ups)

Wednesday, November 24th

Double Bounce Back Squat 4×4@60-70%1RM

Single Leg Hamstring Curls 4×8/leg

then,

4 Rounds for time:

25-Wall Balls (20/14)

50-Double Unders

*There will be no 6:15pm class today. Our Free Thanksgiving Day WOD is Thursday at 9:00am. If you aren’t a member but would like to attend email: Daniel@crossfittheville.org.

Saturday, November 20th

Today is our free Partner wod at 9:00 & 10:15 so bring a friend. If you aren’t a member but would like to come email: Daniel@crossfittheville.org.

Partner WOD

Run to turf (240m)
280ft Sled pull (90/45)
Run to front door (240m)
60-Partner Burpees
60-Goblet Squats (53/35) (Rx+70/53)
60-DB Single Arm Renegade Row (35/25) (Rx+50/35)
120-Sit-ups
Run to turf (240m)
280ft Sled Pull
Run to front door (240m)
Time.

Friday, November 19th

Warmup: Banded Good Mornings & Lateral Band Walks 4×10

Clean Grip Deadlifts 4×4@75% Deadlift 1RM

then,

16:00 EMOM:

1:00-16/12 Calorie Row

2:00-16 KBS’s (53/35)(RX+ 70/53)

3:00-48 Double Unders

4:00-16 KB SDHP’s (53/35)(RX+ 70/53)

*Tomorrow is our free Partner WOD so bring a friend! Classes are at 9:00 & 10:15am. If you aren’t a member but would like to attend just email: Daniel@crossfittheville.org.

Wednesday, November 17th

Front Squat 4×4@80% 1RM

Single Leg Bent Leg Bridge 4×4/leg

then,

25-Burpees

800M Run

15-Power Cleans (135/95)(RX+ 165/110)

20-Burpees

400M Run

10-Power Cleans

15-Burpees

200M Run

5-Power Cleans

for time.

  • *This Saturday will be our free Partner WOD so bring a friend! Classes are at 9:00 & 10:15. If you aren’t a member but would like to attend email us at:
  • Daniel@crossfittheville.org.