5 rounds:
Teams of 2
400m Run (Together)
10 Snatch (165/115)
The Flying Hutchman
3 sets:
15 Toes to Bar
60 Double Unders
15 Bar Facing Burpees
60 Double Unders
10 Strict Pull-ups
-rest 3 minutes between sets-
3 Person Team
7 sets: (each)
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans (185/125)
-rest 1:2 between sets-
Individual Option:
7 sets:
200/175m Row
50 yd sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)
4 Squat Cleans (185/125)
-complete a set every 5:00-
10 rounds:
15 Wall Balls (20/14)
2 Rope Climbs (Or 8 Burpee Pull-ups)
- See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
“Haley”
Every 3:00 (8 sets)
12/10 Calorie Echo Bike
-rest 45-seconds-
15/12 Calorie Row
-rest remainder of 3 minutes-
Gui
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
- See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
For Time:
45/36 Cal Row
9 Curtis P Complex(95/65)
35/28 Cal Row
7 Curtis P Complex
25/20 Cal Row
5 Curtis P Complex
15/12 Cal Row
3 Curtis P Complex
1 Curtis P Complex=
1 Power Clean
1 Front Rack Lunge Left
1 Front Rack Lunge Right
1 Push Press
Snatch Complex
5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats
*Score = Heaviest Load
“Overwhelmed”
For Time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs (24″/20″)
9 Overhead Squats (115/85)
3 Burpee Box Jump Overs (24″/20″)
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
7 Overhead Squats (115/85)
5 Burpee Box Jump Overs (24″/20″)
6 Overhead Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (115/85)
7 Burpee Box Jump Overs (24″/20″)
4 Overhead Squats (115/85)
8 Burpee Box Jump Overs (24″/20″)
3 Overhead Squats (115/85)
9 Burpee Box Jump Overs (24″/20″)
2 Overhead Squats (115/85)
10 Burpee Box Jump Overs (24″/20″)
1 Overhead Squat (115/85)
[Kilos = 52/38]
*Score = Time it takes to complete the workout
“Five Minute Major”
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
*Score = Sum Total Rounds + Reps
“Ergalicious”
10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike
Rest 1 Minute Between Rounds
*Time Cap = 35 Minutes
*Score = Time it takes to complete the workout including rest
5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
*Score = Heaviest Load
“Do It”
For Time:
60 Deadlifts (115/85)
45 Hang Power Cleans (115/85)
30 Push Jerks (115/85)
[Kilos = 52/38]
*Score = Time it takes to complete the workout
“Iron Man”
Partner WOD (Teams of 2)
For Time:
800m Run
8 Rounds of:
40 Dubs
20 Wallballs(20/14)
10 HRPU/HSPU
400m Run
4 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
200m Run
2 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
*Athletes will complete runs together
*Athletes will alternate rounds, rounds are total not per person
Score= Time to Complete
On the Minute x 10:
1 Snatch
*Score = Heaviest Load
“Snake Eyes”
AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups/ Strict Pull ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups/ Strict Pull Ups
6 Box Jumps (30″/24″)
…
Add 3 Reps Each Round
[Kilos = 43/29]
*Score = Rounds + Reps
“Juggernaut”
For Time:
Partition movements & reps as desired
300 Russian KBS(53/35)
200 Ab-Mat Sit-Ups
100 Deadlifts(135/95)
Score=Time to Complete
“Going Nowhere”
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (155/105)
[Kilos = 70/48]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)
[Kilos = 61/43]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)
[Kilos = 52/38]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)
[Kilos = 43/29]
*Score = Sum Total Reps
Build to A Heavy Single Clean & Jerk
*Score = Heaviest Load
“Grace”
For Time:
30 Clean and Jerks (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout
“Threefer”
3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges (each arm)
[Kilos = 22.5/15]
*Hang Dumbbell Snatches: Switch hands every 5 reps
*Score = Time it takes to complete the workout
“ETA”
Partner
Team of 2
For Time:
100 Box Jump Overs (24″/20″)
2,000/1600 Meter Row
100 Wall Balls (20/14)
20 Rope Climbs (15-ft.)
100 Wall Balls (20/14)
2,000/1600 Meter Row
100 Box Jump Overs (24″/20″)
*Score = Time it takes to complete the workout
“Less and Less”
3 Rounds:
10 Snatches (95/65)
12 Bar-Facing Burpees
Directly Into…
2 Rounds:
10 Snatches (115/85)
12 Bar-Facing Burpees
Directly Into…
1 Rounds:
10 Snatches (135/95)
12 Bar-Facing Burpees
[Kilos]
(43/29)
(52/38)
(61/43)
*Score = Time it takes to complete the workout
“Typhoon”
5 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings (53/35)
100-ft. Kettlebell Goblet Walking Lunge (53/35)
[Kilos = 24/16]
[35 Minute Time Cap]
*Score = Time it takes to complete the workout
Part 1: Overhead Squats
Build to a heavy single
Part 2: “Sunny and 75”
For Time:
75 Overhead Squats (95/65)
[Kilos = 43/29]
Every 3 Minutes [Starting at 0:00]:
400 Meter Run
*Score = Time it takes to complete 75 Overhead Squats
“Tri-Angle”
5 Rounds For Time:
20/15 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders
*Score = Time it takes to complete the workout
Part 1: Deadlift
Build to a heavy single
Part 2: “Built DifferenT”
For Time:
30 Chest to Bar Pull-ups/21 Strict
3 Rounds of Dumbbell “DT”
20 Chest to Bar Pull-ups/15 Strict Pull Ups
2 Rounds of Dumbbell “DT”
10 Chest to Bar Pull-ups/9 Strict Pull Ups
1 Rounds of Dumbbell “DT”
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
1 Round of “DT” =
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
*Score = Time it takes to complete the workout
Partner WOD (Teams of 2)
25 Min AMRAP
Max Bike Cals
Partner 1: Max Cals on Bike
Partner 2: Completes 1 Round of:
24 Dubs/36 Singles
12 Thrusters (75/55)
6 Bar-Facing Burpees
Partners will switch roles after Partner 2 completes 1 round through.
Score = Total Cals
“Dust In The Wind”
3 Rounds For Time:
500/400 Meter Row
400 Meter Run
30 Toes to Bar
Rest 3 Minutes Between Rounds
*Score = Total Time it takes to complete the workout (including rest)
“Every Breath You Take”
Every 3 Minutes x 10 Sets:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Box Step-ups (24″/20″)
Max Meter Bike Erg
*Score = Total Bike Meters
*Athletes should not reset monitors
“Milestones”
10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (315/225)
50 Meter Farmers Carry (50/35)’s
[Kilos]
Barbell = 142/102
Dumbbells = 22.5/15
Time Cap: 30 Minutes
*Score = Time it takes to complete the workout
Bench Press
Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single
*Score = Heaviest Load
Part 2: “Game of Inches”
AMRAP 12:
9 Burpees to Target (6″)
35 Double Unders
*Score = Rounds + Reps
“Fight Club”
3 Rounds For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24″/20″)
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
[Kilos = 43/29]
*Score = Sum Total Reps of 3 Rounds
“Mayhem For Freedom”
AMRAP 12
20 Toes to Bar
40 Thrusters (45/35)
100 Double Unders
“The Manager”
For Time:
150 Wall Balls (20/14)
On the Minute [Starting on the 0:00]:
30 Double Unders
*Score = Time it takes to complete 150 Wall Balls
“Star-Lord”
Partner WOD (Teams of 2)
For Time:
2000m Row
100 Abmat Sit-Ups
75 Box Jumps(24/20)
50 Burpee Pull-Ups
75 Box Jumps(24/20)
100 Abmat Sit-Ups
2000m Row
Score= Time to Complete
M/M Team: 2000m Row
F/F Team: 1600m Row
M/F Team: 1800m Row
Back Squat
Build to a heavy 3
“Tarzan”
For Time:
800 Meter Run
20 Thrusters (135/95)
10 Rope Climbs (15-ft.)
[Kilos = 61/43]
*Score = Time it takes to complete the workout
“Regionals 18.5”
For Time [25 Minute Cap]:
50 Handstand Push-ups/ Hand release Push ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
Strength: Snatch
Build to a heavy 3
“Lung Island”
25-20-15-10-5:
Calorie Row
Power Snatches (75/55)
[Kilos = 34/25]
*Score = Time it takes to complete the workout
“Right Round”
[Teams of 3]
AMRAP 8:
30 Double Unders
15/12 Bike Calories
10 Cleans (135/95)
-One partner completes full round while other two partners rest
Rest 1 Minutes
AMRAP 8:
30 Double Unders
15/12 Bike Calories
5 Cleans (185/135)
-One partner completes full round while other two partners rest
Rest 1 Minutes
AMRAP 8:
30 Double Unders
15/12 Bike Calories
1 Cleans (225/155)
-One partner completes full round while other two partners rest
Part 1: Snatch Complex
On the min x 8: 1 Snatch + 1 Overhead Squat
Part 2: “Jerry”
For Time [30 Minute Time Cap]:
1 Mile Run
2,000 Meter Row
1 Mile Run
*Score = Time it takes to complete the workout
“Groot”
25 Min AMRAP
5 Bike Cals
5 DB Snatch
50 Dubs
10 Bike Cals
10 DB Snatch
50 Dubs
15 Bike Cals
15 DB Snatch
50 Dubs
Continue adding 5 reps to Bike Cals & DB Snatch
Dubs will stay the same
Score= Rounds and Reps Completed
1 Round= Completion of Bike Cals, DB Snatch & Dubs
“Barabara”
5 Rounds For Time [35 Minute Time Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes Between Rounds
*Score = Time it takes to complete the workout
Part 1: Push Press
Build to a heavy 3
Part 2: Spiral Staircase
AMRAP 12:
2 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
4 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
6 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
…
Add 2 Push Press Each Round
[Kilos = 34/25]
*Score = Rounds + Reps
“Donny”
21-15-9-9-15-21:
Deadlifts (225/155)
Burpees
[Kilos = 102.5/70]
*Score = Time it takes to complete the workout
“Have Fun”
Partner
20 Rds
15 Wallballs (20/14)
10 Burpee Box Jump (24/20)
“You go, I go”
“Antsy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs
[Kilos = 43/29]
*Score = Time it takes to complete the workout
“Tailbone”
For Time: [35 Minute Time Cap]
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
…
200 Meter Row
1 AbMat Sit-up
*Score = Time it takes to complete the workout
Vette City CrossFit 