Team of 3
5,000 Meter Bike
70 Push Jerks (135/95)
5,000 Meter Bike
50 Push Jerks (155/105)
5,000 Meter Bike
30 Push Jerks (185/135)
[Kilos = (61/43) , (70/48), (84/61)]
*Score = Time it takes to complete the workout
Time Cap = 35 Minutes
Happy Thanksgiving!
“Murph”
No Class!!
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Teams of 2
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans
Barbell: (155/105)
[Kilos = 70/48]
*Score = Time it takes to complete the workout
Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
. . .
P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)
. . .
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
[Time Cap = 35 Minutes]
27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters (95/65)
[Kilos = 43/29]
*Score = Time it takes to complete the workout.
5 Rounds x AMRAP 3:
4 Devil’s Press (50’s/35’s)
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
[Kilos = 22.5/15]
6 Rounds on the 4:00
1000 Meter Bike
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Remaining time. . .
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold
Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Burpee Strict Chest to Bar Pull Ups (Partition However)
50 Hang Power Cleans (155/105) (Partition However)
[Time Cap: 35 Minutes]
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)
…
[Add 3 Dumbbell Reps Per Round]
[Kilos = 22.5/15]
*Score = Total Rounds + Reps
Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.
Partner WOD:
20 Rounds for Time: you go, I go style. Complete full rounds before switching:
12 Ab-mat Sit-ups
10 Wallballs(20/14)
8 Box Jumps(24/20)
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
*Score = Time it takes to complete the workout
If time capped, add 1 second to your time for every missed rep.
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
Build to A Heavy Set of 3 Power Snatch
*Score= Heaviest Load
[On the 0:00]
9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30″/24″)
[8 Minute Time Cap]
[Kilos = 61/43]
[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24″/20″)
[8 Minute Time Cap]
[Kilos = 43/29]
Power Snatches (75/55)
Bar-Facing Burpees
[8 Minute Time Cap]
[Kilos = 34/25]
*Score = Sum Total Time of 3 Rounds
On the 1:30 for 5 Rounds
Max Unbroken Double Dumbbell Strict Press (50/35)
[Kilos = 22.5/15]
*Score = Total Reps
“DANCE WITH THE DEVIL”
15-12-9-6:
Devil’s Press (50’s/35’s)
Calorie Row
*Women Row Same Calories
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout.
Team of 2
7 Rounds For Time:
400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout.
Fluffy
[AMRAP 8]:
Bike Calories
Rest 2 Minutes
*Score = Total Bike Calories
[AMRAP 8]:
1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders
…
Add 10 Double Unders Every Round
[8 Minute Window]:
Establish 5RM Deadlift
*Score = Heaviest Load
3 Rounds On the 2:00:
5 Front Squats
*Score = Sum Total Load
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12
[Kilos = 9/6]
*Score = Time it takes to complete the workout
On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch
Athletes can Build in Weight or Stay at A Heavy Across All Rounds
*Score = Sum Total Load (Snatch)
“GLEN MEETS GWEN”
For Time [40 Minute Cap]:
Team of 2
60 Clean and Jerks (115/85)
Partition However
1 Mile Run
Must Run Together
20 Rope Climbs
Partition However
1 Mile Run
Must Run Together
100 Burpees
Synchro
[Kilos = 52/38]
*Score = Time it takes to complete the workout
“GREAT BALLS OF FIRE”
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)
[Kilos = 9/6]
*Score = Total Bike Calories.
10-8-6-4-2:
Strict Press
“ARMAGEDDON”
AMRAP 10:
15 Strict Press (95/65)
15/12 Calorie Row
[Kilos = 43/29]
*Score = Rounds + Reps completed
4-4-3-3-2-2:
Bench Press
“Just the two of us”
AMRAP 10:
9 Thrusters (75/55)
35 Double Unders
[Kilos = 34/25]
*Score = Rounds + Reps
“MAY I HAVE ANOTHER”
On the 3:00 x 7 Rounds:
200 Meter Sandbag/Medball Run (50/35) (20/14)
12 Toes to Bar
9 Deadlifts (185/135)
[Kilos =
Sandbag 22.5/15
Deadlift 84/61]
*Score = Athletes will enter split times for all 7 Rounds. Score will be athletes’ Slowest Time.
“Half Hour Power Show”
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Strict Burpee Pull Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)
[Kilos = 43/29]
*Score = Total Meters
3 Rounds For Time:
30 Burpees
50 AbMat Sit-Ups
800 Meter Run
*Score = Time it takes to complete the workout
Teams of 3
For Time:
400 Wall Balls (20/14)
100 Strict Chest to Bar Pull-Ups
10,000 Meter Bike
[40 Minute Time Cap]
[Kilos = 9/6]
*Chipper Style- Must complete all reps of one movement before moving onto the next
*Score = Time it takes to complete the workout
“Yes Ma’am”
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (225/155)
12 Double Dumbbell Strict Press (50/35)
9 Box Jumps (30″/24″)
[Barbell Kilos = 102.5/70]
[Dumbbell Kilos = 22.5/15]
*Score = Time it takes to complete the workout
PART 2 [until the 22:00]:
Build to A Heavy 3 Deadlift
“You Should Go”
[Teams of 2]
For Time:
3-6-9-12-15-18:
Toes to Bar
Kettlebell Swings (53/35)
Burpees
[Kilos = 24/16]
*Score = Time it takes to complete the workout
“Country Roads”
AMRAP 10:
1,600 Meter Run
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Bike
*Score = Sum Total Bike Calories from all 5 Rounds
“Machete”
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
1 Round of “Macho Man”:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout.
“Indy 500”
AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches (70/50)
15 Lateral Dumbbell Burpees
[Kilos = 32/22.5]
*Score = Rounds + Reps
For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)
After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
1a) 2×3 Power Snatch
*Score = Heaviest Load
1b) 2×3 Push Press
*Score = Heaviest Load
AMRAP 7:
Power Snatches (115/85)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85)
[Kilos = 52/38]
*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps
“5k(AREN)”
5 Rounds:
1k Run
30 Wall Balls (20/14)
[Kilos = 9/6]
*Score = Time it takes to complete the workout
Time Cap: 40 Minutes
On wthe 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike
[Kilos = 61/43]
*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)
[Kilos = 43/29 ]
*Score = Time it takes to complete the workout
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)
*Score = Time it takes to complete the workout
“Nicknack”
AMRAP 20:
400 Meter Row
Max Unbroken Push Ups
*Score = Total Push Ups
*Should be able to get 5 reps per round
Hang Power Clean
7-7-7-5-5-5-3-3-3
*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3
“Belly Ache”
30-20-10:
Hang Power Cleans (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups
[Kilos = 43/29]
*Score = Time it takes to complete the workout
“OH MY TOSH”
[On the 0]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 2]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 6]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 12]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 14]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 18]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 24]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 26]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 30]:
600 Meter Run + 9 Deadlifts (225/155)
[Cap at 36:00]
[Kilos = 102.5/70]
*Record Time For Each Round
*Score Is Sum Total Time of All 9 Rounds
Build to A Heavy 3 Front Squat
[15 Minute Window]
*Score = Heaviest Load
“HEARTACHE”
3 Rounds For Time:
10 Front Squats (185/135)
20 Toes to Bar
50 Double Unders
[Kilos = 84/61]
*Score = Time it takes to complete the workout
“Jack Sparrow”
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees
Directly Into..
150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
5 Rounds on the 5:00
800 Meter Bike
8 Barbell Bench Press
12 Strict Ring Dips
*Build in weight each round
*Score = Heaviest Barbell Weight
5×3 Heavy Thruster
*Athletes should choose a weight heavier than their “FRANCINE” weight
*Score = Lightest Barbell Weight
“Francine”
10 Rounds For Time:
3 Thrusters (135/95)
3 Strict Chest to Bar Pull Ups
[Kilos = 61/43]
*Score = Time it takes to complete the workout
“Freddy Goes Surfing”
21-15-9:
Kettlebell Swings (70/53)
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
*Score = Time it takes to complete the workout
“Team Player”
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps (24″/20″)
200ft Farmers Carry (50’s/35’s)
[Kilos = 22.5/15]
*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)
“REMAIN SEATED”
AMRAP 18:
Buy-In: 5,000 Meter Bike
In Time Remaining. . .
20 Russian Kettlebell Swings (70/53)
40 Air Squats
[Kilos = 32/24]
*Score = Rounds + Reps
“Furiously Fast”
AMRAP 6:
Max Rounds of “DT” (115/85) [Kilos = 52/38]
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Sets
“Parti Time”
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You’d Like
*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
Strength:
Build to a Heavy Power Snatch
5 sets of on the 2:00
5 – 4 – 3 – 2 – 1
Power Snatch
*Score = Sum Total Load
“Climbing & Climbing”
2-4-6-8-10:
Power Snatches (135/95)
After Each Round:
400 Meter Row
2 Rope Climbs
[Kilos= 61/43]
*Score = Time it takes to complete the workout
“Hit The Deck”
AMRAP20:
100 Meter Bike
15 Double Dumbbell Floor Press (35/20)
12 Double Dumbbell Alternating Plank Rows (35/20)
9 Double Dumbbell Burpee Deadlifts (35/20)
[Kilos = 15/10]
*Score = Rounds + Reps
Vette City CrossFit 