Vette City CrossFit

Happy Thanksgiving!!

Thankful for All

“Murph”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

“Forecast”

AMRAP 4:

27/21 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees



Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees



Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees

“Head Spin”

For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)

After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)

“Chasin’ Waterfalls”

4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

“Lethal Weapon”

AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
[Continue to Add 1 Round of “The Chief”]

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

Strength:

Hang Power Snatch

Build to a heavy single.

-Then-

“Little Foot”

AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Power Snatches (95/65)

Strength:

Strict Press

Build to a heavy single

-Then-

“Miracle-Gro”

5 Rounds:
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (95/65)

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24″/20″)

“ShuffleBoard”

For Time:
800 Meter Run
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
800 Meter Run
25 Overhead Squats (95/65)
25 Toes to Bar
800 Meter Run
25 Front Squats (95/65)
25 Pull-ups

“Drift Away”

AMRAP 15:
50/35 Calorie Assault Bike
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)

“Touch the Sky”

AMRAP 15:
300 Meter Bike
9 Burpees to Target (6″)

“This is 40”

For Time:
400 Meter Run, 40 Wallballs (20/14)
400 Meter Run, 40 Power Snatches (65/45)
400 Meter Run, 40 Pull-ups
400 Meter Run, 40 Overhead Squats (65/45)
400 Meter Run, 40 Box Jumps (24″/20″)
400 Meter Run, 40 Thrusters (65/45)

Strength:

On the Minute x 10:
2 Push Jerks

-Then-

“Landlord”

AMRAP 12:
35 Double Unders
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks

Barbell: 155/105

“Catch Fire”

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

Strength:

Front Squats:

Build to a heavy single

-Then-

“Satans Whiskers”

3 Rounds For Time:
10 Front Squats (165/115)
10 Chest to Bar Pull-ups
10 Burpees

“Wave Runner”

On the 5:00 x 6 Rounds:
500/400 Meter Assault Bike
350/300 Meter Row
200 Meter Run

“Shot Caller”

5 Rounds For Time:
21 Wallballs (20/14)
18 Alternating Dumbbell Power Snatches (50/35)
15 Box Jumps (24″/20″)
12 Toes to Bar

“Roundabout”

5 Rounds For Time:
27/21 Calorie Assault Bike
21 Russian Kettlebell Swings (70/53)
15 Push-ups

Strength:

OHS

Build to a heavy 3

“Aftertaste”

10-9-8-7-6-5-4-3-2-1:
Strict Presses (95/65)

After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups

“The Fray”

For Time:
800 Meter Run
30 Chest to Bar Pull-ups
30 Overhead Squats (115/85)
400 Meter Run
15 Chest to Bar Pull-ups
15 Overhead Squats (115/85)

“Jumpsuit”

30-20-10:
Deadlifts (185/135)
Box Jumps (24″/20″)

Directly Into…

10-20-30:
Kettlebell Swings (53/35)
Row Calories

“Rush Hour”

On the 4:00 x 5 Rounds:
20/15 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

“Slipknot”

AMRAP 20:
2 Rope Climbs
20/15 Calorie Row
40 AbMat Sit-ups

Strength:

Power Clean and Jerk

Build to Heavy Single

-Then-

“Jumpin’, Jumpin”

15-12-9:
Burpee Box Jumps (24″/20″)
Power Clean and Jerks (135/95)

“Time After Time”

AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats

“Paul Bunyon”

AMRAP 15:
60 Double Unders
20/15 Calorie Bike
15 Deadlifts (225/155)

Strength:

Back Squats

Build to a heavy set of 3

-Then-

“Finish Line”

For Time:
21-15-9:
Kettlebell Swings (53/35)
Burpees

Directly Into…

800 Meter Run

“Fight Night”

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Overhead Squats (75/55)
20/15 Calorie Row

“Gas Pedal”

For Time:
15 Burpee Dumbbell Deadlifts (50’s/35’s)
1,500 Meter Bike
12 Burpee Dumbbell Deadlifts (50’s/35’s)
1,200 Meter Bike
9 Burpee Dumbbell Deadlifts (50’s/35’s)
900 Meter Bike
6 Burpee Dumbbell Deadlifts (50’s/35’s)
600 Meter Bike
3 Burpee Dumbbell Deadlifts (50’s/35’s)
300 Meter Bike

“Get Low”

3 Rounds For Time:
600 Meter Run
6 Rounds of “The Chief”

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

Strength:

Push Press

Build to a heavy set of 3

-Then-

“Kick, Push”

AMRAP 12:
3 Push Presses (115/85)
3 Toes to Bar
3 Calorie Assault Bike
6 Push Presses (115/85)
6 Toes to Bar
6 Calorie Assault Bike
…
[Add 3 Reps Every Round]

“Spin Move”

For Time:
800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

Strength:

Squat Snatch Complex:

Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

-Then-

“Middle Management”

For Time:
40/30 Calorie Row
20 Squat Snatches (115/85)
40/30 Calorie Row

“Round and round”

AMRAP 16:
Buy-In: 75/50 Calorie Bike

Max Rounds in Time Remaining:
15 Box Jump Overs (24″/20″)
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (50’s/35’s)

Strength:

6 Rds on the 1:30

3 Thrusters

-Then-

“Down to Earth”

7 Rounds For Time:
200 Meter Run
7 Thrusters (95/65)
7 Burpees

“Triple Crown”

For Time:
3,000 Meter Bike
30 Single Dumbbell Box Step-ups (70/50) (24″/20″)
30 Power Cleans (135/95)

“Another One”

On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats (70/53)
12 Power Snatches (75/55)
9/7 Calorie Row

“Again and Again”

On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter Medball Run (20/14)
20 Double Dumbbell Squats (50’s/35’s)

“Push Pop”

4 Rounds For Time:
800 Meter Bike
16 Toes to Bar
8 Push Jerks (165/115)

Strength:

On the 1:30 x 6 Sets:
3 Power Cleans

“Tidying Up”

AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

“Christine”

3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

“Deadline”

AMRAP 15:
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike
9 Strict Handstand Push-ups

“Helen”

3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

“Copy, Paste”

For Time:
50/35 Calorie Bike

3 Rounds:
15 Kettlebell Swings (53/35)
9 Burpees

50/35 Calorie Bike

3 Rounds:
15 Kettlebell Swings (53/35)
9 Burpees

50/35 Calorie Bike

“Street Sweeper”

For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell: 115/85