“Shopaholic”
For Time
10 Rounds:
15 AbMat Sit Ups
15 Russian Kettlebell Swings (70/53)
Every 3:00 [Starting on the 0:00]
100m Single Kettlebell Farmer’s Carry (Suitcase Carry)
*Switch arms at 50m
[Kilos = 32/24]
*Score = Time it takes to complete the workout
“Stay Awhile”
For Time:
100 Double Unders
4 Rounds:
15 Burpees to Target
15 Wall Balls (20/14)
100 Double Unders
4 Rounds
15 Burpees to Target
15 Wall Balls (20/14)
100 Double Unders
[Kilos = 9/6]
*Score = Time it takes to complete the workout
[Time Cap = 30 Minutes]
“Joker”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Every Round Adds Up to 11 Reps
[Kilos = 102.5/70]
*Score = Time it takes to complete the workout
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)
*Score = Heaviest Load
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: (50/35)
[Kilos = 22.5/15]
Box: (24”/20″)
*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie
“Barnhart’s Bet”
[On the 0:00]
For Time:
21 Power Cleans (115/85)
30/21 Calorie Echo Bike
21 Power Cleans (115/85)
[Kilos = 52/38]
[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Echo Bike
15 Power Cleans (155/105)
[Kilos = 70/48]
[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Echo Bike
9 Power Cleans (185/135)
[Kilos = 84/61]
[Cap at 24:00]
*Score = Sum Total Time it takes to complete the workout
“Jan”
“ Jan “
For next Tuesday. Thanks Luke!
4 rounds
25/20 calorie row
10 Single Arm DB Push Press (R)
12 Deadlifts 185/115
10 Single Arm DB Push Press (L) 50lb DB
“C2 Cindy”
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
Every 5 Minutes [Starting at 0:00]:
500 Meter Row
“Tigger”
On the 5:00 x 4 Rds
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell
“Triple Trouble”
[Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs
3,000 Meter Run
[Time Cap= 45 Minutes]
*Score = Time it takes athlete’s team to complete the workout
Teams can partition however they’d like
Must complete movement before moving on to the next
3 Position Snatch Complex
10 RDS on the 1:30
Snatch from the Floor
Low Hang Snatch
High Hang Snatch
-Then
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
[Kilos = 43/29]
*Score = Rounds + Reps
“Station Wagon”
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
[Kilos = 32/24]
*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.
6 sets of 2:
Barbell Front Squats
*Score – Heaviest Load
Part 2: “Three Strikes”
AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
[Kilos = 22.5/15]
*Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
“Marston”
AMRAP 20:
1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees
[Kilos = 142/102.5]
*Score = Rounds + Reps
“Pit Stop”
3 Rounds For Time:
500m Bike
20 American Kettlebell Swings (53/35)
500m Bike
20 Reverse Burpees
[Kilos = 13/9]
*Score = Time it takes to complete the workout
“Only Frans”
For Time:
15-12-9:
Thrusters (95/65)
Pull Ups
[Rest 2 Minutes]
12-9-6:
Thrusters (115/85)
3-2-1 Rope Climbs
[Rest 2 Minutes]
9-6-3:
Thrusters (135/95)
Burpee Pull Ups
[Kilos=]
(43/29)
(52/38)
(61/43)
*Score = Time it takes to complete the workout
“Push to Start”
2-4-6-8-10:
Wall Walks
Deadlifts (275/185)
Double Unders (10x)
[Kilos = 124/84]
*Score = Time it takes to complete the workout
“Heat Wave”
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg
DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups
FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups
P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
. . .
The workout will end with P2 completing 1,500 Meter Bike
*Score = Time it takes to complete the workout
“The Other Total”
For Max Load:
Power Clean
Bench Press
Overhead Squat
*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)
“Opening Up”
AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
…
Add 10 Wall Balls Per Round
[Kilos = 9/6]
*Score = Rounds + Reps
Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.
“What the Helen?”
For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Pull Ups/24 Strict
[Kilos = 24/16]
*Score = Time it takes to complete the workout
[Time Cap = 15 Minutes]
Happy New Year
AMRAP 22:
22 Box Jump Overs (24″/20″)
22 Wall Balls (20/14)
22 Handstand Push-ups/ Push Ups
22 Single Dumbbell Hang Clean & Jerks (50/35)
[Kilos = (9/6) (22.5/15)]
*Score = Rounds + Reps
10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Snatches (95/65)
[Kilos = 43/29]
*Score = Time it takes to complete the workout
[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50’s/35’s)
Switch After Partner Completes:
600 Meter Run
*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry
[Kilos = 22.5/15]
*Score = Rounds + Reps
[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of “DT”
Rest 2 Minutes Between Sets
Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)
[Kilos]
Round 1: (84/61)
Round 2: (75/52)
Round 3: (70/48)
Round 4: (61/43)
Round 5: (52/38)
*Score = Time it takes to complete the workout
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
On the 2:00 for 5 sets. . .
10-8-6-4-2:
Barbell Thrusters
*Score = Heaviest Load
For Time:
30 Dumbbell Thrusters (50/35)’s
50/35 Calorie Echo Bike
150 Double Unders
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
Part 1
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
*Score = Heaviest Load
Part 2:
AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]
[Kilos = 34/25]
*Score = Rounds + Reps
Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3
No Class
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24″/20″)
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-Ups
11 Wall Balls (20/14)
12 Calorie Bike
[Kilos = (61/43) (24/16) (9/6)]
*Score = Time it takes to complete the workout
Partner
2000 Row
4000m Bike
1 mile run (broken into 400 m you go I go run)
400 Dubs
100 Abmat Sit-ups.
Partition However.
We will miss you Helen.
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (50’s/35’s)
After Each Set:
100 Meter Farmers Carry (50’s/35’s)
*Score = Time it takes to complete the workout
[Kilos = 22.5/15]
[Time Cap= 28 Minutes]
AMRAP 20:
8 Alternating Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row
[Kilos = 22.5/15]
*Score = Rounds + Reps
Team of 2]
For Time:
100 Synchro AbMat Sit Ups
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Synchro AbMat Sit Ups
[Kilos = 22.5/15]
*Score = Time it takes athletes’ team to complete the workout.
Time Cap = 28 Minutes
On A 20:00 Clock athletes will complete “DIANE”
21-15-9:
Deadlifts (225/155)
Handstand Push-ups/Double Dumbbell Push Press (50/35)
[Kilos = 102.5/70]
*Score = Time it takes to complete the workout.
In Remaining Time. . .
Build to A Heavy 3 Deadlift
*Score = Heaviest Load
AMRAP 20:
4 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
With Time Remaining:
Max Meter Row
[Kilos = 24/16]
*Score = Total Meters.
Open gym @830
“Sneaky Seven”
7 Rounds For Time:
7 Box Jump Overs (30″/24″)
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Chest to Bar Pull-ups
[Kilos = 61/43]
*Score = Time it takes to complete the workout.
5 Rounds For Time:
1,000 Meter Bike Erg
50 Double Unders
15-12-9-6-3 Strict Ring Dips
*Score = Time it takes to complete the workout.
Every 2 Minutes x 5 Sets:
3 Hang Power Snatches
*Score = Heaviest Load
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″)
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout.
Team of 3:
AMRAP6: Clean & Jerks (135/95)
AMRAP6: Bike Calories
AMRAP6: Wall Balls (20/14)
AMRAP6: Bike Calories
AMRAP6: Build to A Heavy Clean & Jerk
[Kilos = (61/43) (9/6)]
*Score = Total Reps (Clean & Jerks + Bike Calories + Wall Balls + Bike Calories)
For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24″/20″)
55 Kipping Handstand Push-ups/Double Db Push Press (50/35)
[Kilos = 102.5/70]
*Score = Time it takes to complete the workout.
Time Cap: 20 Minutes
Team of 2:
AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs
Alternate Stations With Partner
*Score = Total Rounds + Reps
Workout Flow:
P1 200 Meter Run
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]
P2 200 Meter Run
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]
P1 200 Meter Run
. . . .
“Change of Plans”
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups/Burpee Pull ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
*Score = Sum Total Rounds + Reps
For Time:
2,000 Meter Row
*Score = Time it takes to complete the workout
For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
[Kilos = (70/48), (61/43), (52/38)]
*Score = Time it takes to complete the workout
Vette City CrossFit 