Saturday, February 8th

Skill Practice: Kipping Pullups

then,

20:00 AMRAP of:

12-KBS’s (53/35)

12-Right Arm KB Front Rack Squats

12-Left Arm KB Front Rack Squats

12-Pullups

24-Situps

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164

Friday, February 7th

Snatch Grip Deadlifts 5×2@100-120% Snatch 1RM

then,

4 Rounds for time of:

15/12-Calorie Assault Bike

20-SDHP’s (95/65)

25-Push Ups

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164

Thursday, February 6th

High Hang Squat Clean 4×4@80% 1RM

then,

Open WOD 14.4

14:00 AMRAP of:

60-Calorie Row

50-T2B

40-Wall Balls (20/14)

30-Cleans (135/95)

20-Ring Muscle Ups

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164

Tuesday, February 4th

Kneeling D Ball Chest Pass + Clapping Pushup 4×4

Banded Straight Arm Pulldown 4×6

Shoulder Press 4×4@80%1RM

*do these in a circuit

then,

3 Rounds for time of:

10-Bench Press (135/85) (RX+ 185/115)

10-Devil’s Press (35/20) (RX+ 50/35)

15-Box Jump Overs (24/20)

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164

Monday, February 3rd

DB Jumping Lunges 4×4/leg

Wt’d Hip Bridge 4×4

then,

12-Back Squats (185/125)(RX+ 225/155)

10-Double Unders

10-Back Squats

20-Double Unders

8-Back Squats

30-Double Unders

6-Back Squats

40-Double Unders

4-Back Squats

50-Double Unders

2-Back Squats

60-Double Unders

for time.

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164

Friday, January 31st

Warmup: Snatch Balance 4×4

Hang Squat Snatch 4×4@80% 1RM

then,

CrossFit Open Workout 16.3

7:00 amrap of:

10 Power Snatches (75/55)

3 Bar Muscle Ups

Scaled Workout:

7:00 amrap of:

10 Power Snatches (45/35)

5 Jumping CTB Pullups (bar 6″ above head)

 

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

*This Saturday is also our Rowing clinic at 11:00am. Free for all Ville members!  Sign up sheet is located by the white board.

Thursday, January 30th

Skill Practice: Rope Climbs & Skin the cats

then,

5 rounds for time of:

2-Rope Climbs to 15′

100ft Shuttle Run (50ft x 2)

8-Toes thru Rings

100ft Shuttle Run

10-HSPU’s

100ft Shuttle Run

12-GHD Situps

100ft Shuttle Run

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

*This Saturday is also our Rowing clinic at 11:00am. Free for all Ville members!  Sign up sheet is located by the white board.