Sunday, January 1st, 2012! Happy New Year! Rest Day. *Or come to the Free New Years Day WOD at CrossFit The Ville at 909 East Market! Get the new year started off right! 12:30pm. *New Classes Starting tomorrow! Check Schedule page for more info.
Saturday, December 31st 2-2-2-2-2 Squat Snatch & Max Height Box Jumps Then: 15- Squat Snatch (75/45) 20- Ring Dips 250m Row 3 Rounds for Time. *Free New Years Day WOD at CrossFit The Ville Sunday at 12:30pm! CFLE will be open for Open Gym.
Friday, December 30th 4-4-4-4-4 Back Squat Then: 12 Minute AMRAP: 100ft Bear Crawl 3 Wall Walks 12 Jumping Lunges (6/leg) *Free New Years Day WOD at 12:30pm at CrossFit The Ville!
Thursday, December 29th 4-4-4-4 Bench Press & Barbell Rows Then: “Annie on Steroids” 100 Double Unders 50 V-Ups 80 Double Unders 40 V-Ups 60 Double Unders 30 V-Ups 40 Double Unders 20 V-Ups 20 Double Unders 10 V-Ups For Time.
Wednesday, December 28th Rest Day.
Tuesday, December 27th 2-2-2-2-2 Split Jerks Then: 15- Squat Cleans (95/65) 20- Bar Facing Burpees 3 Rounds for Time.
Monday, December 26th 4-4-4-4 Overhead Squats Then: Complete as many rounds as possible in 20 minutes of: 18 Box jumps, 24″ box 15 Toes to bar 12 Pull-ups
Sunday, December 25th “12 DAYS OF CHRISTMAS” 1 Christmas Power Snatch (95# / 65#) 2 Ring dips 3 Burpees 4 Pull-ups 5 Toes-2-Bar 6 Push-ups 7 Air-Squats 8 Jumping Lunges (each jump = 1) 9 Box Jumps (20″ for Men & Women) 10 10′ Wall-Balls (20# / 14#) 11 KBS (53# / 36#) 12 Thrusters (95# [...]
Saturday, December 24th Rest Day. Or take tomorrow off and come in for a special Christmas Eve WOD! The 9:00 and 10:30am classes are on as scheduled. The gym will be open from 8:00-2:00 today and it will be closed tomorrow. The double under clinic will be offered again today at 1130.
Friday, December 23rd 4-4-4-4 Front Squats Then: For time: 10 Muscle-ups 75 pound Push press, 100 reps Row 1000 meters OR: For time: Run 1000 meters 100 Pushups 10 Snatches (135/95) *Double Under Clinic today at 11:30! Stop doing 100′s of singles in a workout that calls for doubles!! $5 for unlimited members, $10 for [...]
