Vette City CrossFit

Strength:

Thrusters

Build to a heavy set of 10

“Sucker Punch”

21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

“Knee Slapper”

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

“Runaway Train”

Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

“Team Tosh Sprint”

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

“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

“30 Rock”

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

Strength:

Back Squat

Build to a heavy 3

-Then-

“Dirty Water”

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

“Russian Roulette”

5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

“Chips Ahoy”

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

“Hangnail”

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

“Wreck Trek”

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter MedBall Run (20/14)
15 Wallballs (20/14)
200 Meter Run

NO CLASSES!

Strength:

Power Clean

3 Position Power Clean

-Then-

“IHOP”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

“Hit and Run”

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

“Double Fist”

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

“31 Heroes”

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)

*400 Meter Continuous Med Ball Run

“Blockbuster”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

“Hip Hop”

For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Strength:

Deadlift

Build to a heavy 6,4,2

-Then-

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

“Monkey Business”

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

Strength:

Build to a heavy complex:

1 Power Snatch

1 OHS

1 Squat Snatch

-Then-

“Rocket Power”

For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

“March Madness”

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

“Assault on DT”

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

Barbell: 135/95

“Cool Whip”

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

“Runny Nose”

Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (70/50)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (70/50)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (70/50)

“Ninja Turtle”

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

“Kelly Rowland”

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Strength:

Push Jerk

Build to a heavy 3

-Then-

“Beef Jerky”

AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

“Shelf Life”

Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

“HeartBurn”

For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Strength:

Power Snatch

Build to a heavy 3 Position Snatch

-Then-

“Hop Scotch”

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

“Air BnB”

5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

Strength:

Push Press

Build to a heavy 3

-Then-

“Trail Blazer”

3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

Strength:

Power Clean Complex

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

-Then-

“Nowhere Fast”

For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

“WeWork”

Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter MedBall Run (20/16)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

Strength:

Power Snatch

Build to a set of 5

-Then-

“Scarface”

6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

“Skyscraper”

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike or Row

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike Or Row

“Meter Maid”

For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

“2k Row”

For Time:
2,000 Meter Row

Not for Time:

100 Burpee Buy Out

Strength:

Thrusters

Build to a Heavy 3

-Then-

“Tailspin”

AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Strength:

Bench Press

Build to a heavy 7

-Then-

“Mass Destruction”

AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)