121318 Thursday

Posted: 12/12/2018 in Uncategorized, WOD

“Round Trip”

6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

121218 Wednesday

Posted: 12/11/2018 in Uncategorized, WOD

Strength:

Power Snatch

Build to a Heavy set of 5

-Then-

“Play Ball”

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

121118 Tuesday

Posted: 12/10/2018 in Uncategorized, WOD

“Crash Course”

AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Med Ball Cleans (20/14)

121018 Monday

Posted: 12/09/2018 in Uncategorized, WOD

Strength:

Back Squats

3×5

-Then-

“Freddy Krueger”

21-15-9:
Kettlebell Swings (70/53)
Burpees

120918 Sunday

Posted: 12/08/2018 in Uncategorized, WOD

“Sweat Buckets”

For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike

120818 Melinda’s Day

Posted: 12/07/2018 in Uncategorized, WOD

“Rollins No More”

“Rollins No More”
3 Rds
12 Power Cleans
15 Box Jumps
20 Burpees
18 Toes to Bar
30 Double Under

Christmas Party @ 6pm!!!

Bring your friends and family!

 

Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

120618 Thursday

Posted: 12/05/2018 in Uncategorized, WOD

“Frogger”

6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles

Christmas Party

Posted: 12/04/2018 in Uncategorized, WOD

Don’t forget that Friday is Vette City Crossfit Party @ 6pm

We will be doing a partner WOD for anyone so bring friends and family.

See you there!

120518 Wednesday

Posted: 12/04/2018 in Uncategorized, WOD

“Rugrats”

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike or Row

Score is Slowest Round

120418 Tuesday

Posted: 12/03/2018 in Uncategorized, WOD

Strength:

Push Jerk

Build to Heavy

5-4-3-2-1

-Then-

AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

120318 Monday

Posted: 12/02/2018 in Uncategorized, WOD

For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)

120218 Sunday

Posted: 12/01/2018 in Uncategorized, WOD

6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike or Row
20 AbMat Sit-ups

120118 Saturday

Posted: 11/30/2018 in Uncategorized, WOD

“Clean House”

5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

113018 Friday

Posted: 11/29/2018 in Uncategorized, WOD

“Sore Eyes”

AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

112918 Thursday

Posted: 11/28/2018 in Uncategorized, WOD

“Arm Candy”

6 Rounds:
15/12 Calorie Assault Bike or Row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

112818 Wednesday

Posted: 11/27/2018 in Uncategorized, WOD

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

112718 Tuesday

Posted: 11/26/2018 in Uncategorized, WOD

“Criss Cross”

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

112618 Monday

Posted: 11/25/2018 in Uncategorized, WOD

“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

 

112518 Sunday

Posted: 11/24/2018 in Uncategorized, WOD

Strength:

Max Pull Ups

“Chin Music”

AMRAP 15:
5 Strict Pull-ups
10 Deadlifts (155/105)
10/7 Calorie Bike or Row

112418 Saturday

Posted: 11/23/2018 in Uncategorized, WOD

“Fair Share”

Teams of 3
2 Rounds For Time (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

112318 Friday

Posted: 11/22/2018 in Uncategorized, WOD

9 AM ONLY

 

Partner Murph!!

1 mile together

100 pull ups

200 push ups

300 air squats

1 mile together

Wear a vest if you have one.

 

 

112218 Thanksgiving!

Posted: 11/21/2018 in Uncategorized, WOD

No Class.

Happy Thanksgiving

 

 

112118 Wednesday

Posted: 11/20/2018 in Uncategorized, WOD

“Christine”

3 Rounds For Time
Row 500m
12 Deadlifts (bodyweight)
21 Box Jumps (24”/20”)

112018 Tuesday

Posted: 11/19/2018 in Uncategorized, WOD

“Full Count”

30-25-20-15-10:
Kettlebell Swings (53/35)

After Each Set:
14/10 Calorie Bike or Row
200 Meter Med Ball Run

Thanksgiving Schedule!

Posted: 11/19/2018 in Uncategorized, WOD

No Class Thursday 11/22/18

9 am only on Friday 11/23/18

Regular Schedule Saturday 11/24/18

111918 Monday

Posted: 11/18/2018 in Uncategorized, WOD

Strength

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

-Then-

“Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

111818 Sunday

Posted: 11/17/2018 in Uncategorized, WOD

“Air Head”

For Time:
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges

111718 Saturday

Posted: 11/16/2018 in Uncategorized, WOD

“Boxed Out”

For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

111618 Friday

Posted: 11/15/2018 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 6-4-2

-then-

“Smooth Criminal”

AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts (185/135)

Score is rounds plus repetitions.

111518 Thursday

Posted: 11/14/2018 in Uncategorized, WOD

“Pilocarpine”

5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (50/35)
3 Rope Climbs

111418 Wednesday

Posted: 11/13/2018 in Uncategorized, WOD

Strength:

Pausing Front Squat

Build to a heavy single with a 3 second pause

-then-

“Breaking Bad”

5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

111318 Tuesday

Posted: 11/12/2018 in Uncategorized, WOD

On the 4:00 x 5 Rounds:
15/12 Calorie Bike or Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)

Score is slowest round

111218 Monday

Posted: 11/11/2018 in Uncategorized, WOD

“Jackie”

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

111118 Sunday

Posted: 11/10/2018 in Uncategorized, WOD

AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups

111018 Saturday

Posted: 11/09/2018 in Uncategorized, WOD

Iron Fist

Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

110918 Friday

Posted: 11/08/2018 in Uncategorized, WOD

Cover Girl

AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

110818 Thursday

Posted: 11/07/2018 in Uncategorized, WOD

Strength

Pausing Power Clean

Build to Heavy Double. 2 Second Pause at the Knee.

-Then-

20 for 7

AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish

110718 Wednesday

Posted: 11/06/2018 in Uncategorized, WOD

Wrecking Crew

Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Med Ball Run
200 Meter Run
40/30 Calorie Row

Partner 1 runs 100 meters with Med Ball, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

110618 Tuesday

Posted: 11/05/2018 in Uncategorized, WOD

Stick Up

AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Row

110518 Monday

Posted: 11/04/2018 in Uncategorized, WOD

Triple Double

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

110418 Sunday

Posted: 11/03/2018 in Uncategorized, WOD

“Right Hook”

AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups

110318 Saturday

Posted: 11/02/2018 in Uncategorized, WOD

“Overalls”

AMRAP 20:
15 Power Snatches (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
15 Clean and Jerks (75/55)
200 Meter Run

110218 Friday

Posted: 11/01/2018 in Uncategorized, WOD

“Designated Driver”

Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower

110118 Thursday

Posted: 10/31/2018 in Uncategorized, WOD

“Deadbeat”

4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Strict Handstand Push-ups

103118 Wednesday

Posted: 10/30/2018 in Uncategorized, WOD

“Team Cement Mixer”

Teams of 2
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar

103018 Tuesday

Posted: 10/29/2018 in Uncategorized, WOD

Strength:

Hang Power Clean

Build to a heavy 3

-Then-

“Hang Man”

For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders