Vette City CrossFit

“Leaps & Bounds”

Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

“Waterproof”

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)

“Bloodshot”

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

Strength:

Push Jerks

Build to a heavy 3

-Then-

“Squeaky Wheel”

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike or Row
10 Push Jerks (165/110)

“Top Heavy”

AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
15/10 Calorie Row

Score is Slowest Round

“Hardball”

5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

“Mumbo Jumbo”

Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike or Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike or Row

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

“Twenty-Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

“Crop Top”

5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

“Sole Cycle”

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or Row

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or Row

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or Row

“Double Bubble”

AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

Strength:

Front Squat

Build to a heavy single

-then-

“Funny Bone”

21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

“Over Easy”

For Time:
50/35 Calorie Assault Bike or Row

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

“Wet Floor”

In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

Strength:

Snatch Complex

On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

-Then-

“Randy”

For Time:
75 Power Snatches (75/55)

Strength:

Tempo Back Squat

5 sets of 2

7 seconds down, 3 second pause.

-Then-

“After Party”

1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

“Hangnail”

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

“Life Jacket”

AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

“Turtle Neck”

5 Rounds:
12 Dumbbell Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups

Team of 3
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

Strength:

Hang Squat Clean

Build to a heavy 1

-then-

“Top Down”

For Time:
50 Burpees
40/30 Calorie Assault Bike or Row
30 Hang Squat Cleans (115/80)

“No Brainer”

50/35# dumb bells
For time:
10 single arm dumb bell clean and jerk (10 each arm)
10 box overs (24/20)
9 single arm dumb bell clean and jerk (9 each arm)
9 box overs
…….
All the way to 1.

“Girl Power”

AMRAP 18:
21/15 Calorie Assault Bike or Row
3 Rounds of “Cindy”
10 Power Snatches (115/80)

Strength:

Push Jerk

Build to a heavy 3

-Then-

“Go Fish”

For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

“Under Fire”

For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

Join us at 9 am to support the Bishop family.

“Sea Legs”

3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

Strength:

Strict Press

Build to a heavy 5-3-1

-Then-

“Body Armor”

AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

“Frank the Tank”

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

“Chain Reaction”

3 Rounds:
21/15 Calorie Assault Bike or Row
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

“Double Date”

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

“Drop Anchor”

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

“Speed Bump”

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Assault Bike or Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

100/75 Calorie Assault Bike or Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

“Layaway”

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

Strength:

Front Squat Complex

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

-Then-

“Satan’s Whiskers”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

“Fuller Circle”

For Time:
800 M Run
125 Double Unders
2k Row
125 Double Unders
800 M Run

Strength:

Power Clean

Build to a heavy 2

-then-

“DT”

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

“Stomping Grounds”

On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike or Row
25 Double Unders
5 Front Squats

“Bee’s Knees”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike or Row
1 Minute Rest

Strength:

Push Press

Build to a heavy set of 10

-Then-

“Clothesline”

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish

“Air Walker”

AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

9 am only!!

9 am class only!!!

“Fran”

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups