072118 Saturday

Posted: 07/20/2018 in Uncategorized, WOD

“Limitless”

Teams of 3:
AMRAP 7:
100/70 Calorie Row
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Row
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Row
Max Thrusters (95/65)

072018 Friday

Posted: 07/19/2018 in Uncategorized, WOD

“Cement Mixer”

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

071918 Thursday

Posted: 07/18/2018 in Uncategorized

Deadpool”

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

071818 Wednesday

Posted: 07/17/2018 in Uncategorized, WOD

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

071718 Tuesday

Posted: 07/16/2018 in Uncategorized, WOD

“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

071518 Sunday

Posted: 07/14/2018 in Uncategorized, WOD

“Crunch Time”

4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

071418 Saturday

Posted: 07/13/2018 in Uncategorized, WOD

“Turtle Club”

For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

071318 Friday

Posted: 07/12/2018 in Uncategorized, WOD

“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 (115/80)
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)

071218 Thursday

Posted: 07/11/2018 in Uncategorized, WOD

“Impressed”

AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Medball Carry

071118 Wednesday

Posted: 07/10/2018 in Uncategorized, WOD

“Lost Count”

For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
800 Meter Run

070918 Monday

Posted: 07/08/2018 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)

070818 Sunday

Posted: 07/07/2018 in Uncategorized, WOD

“Button Down”

3 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute 10 Meter Shuttle Sprint

Rest 2 Minutes Between Rounds

070718 Saturday

Posted: 07/06/2018 in Uncategorized, WOD

“Daniel”

For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

 

070618 Friday

Posted: 07/05/2018 in Uncategorized, WOD

“Parks and Wreck”

Teams of 2, AMRAP 20:
35/25 Calorie Row
50 Kettlebell Swings (70/53)
35/25 Calorie Row
200 Meter Med Ball Run

070518 Thursday

Posted: 07/04/2018 in Uncategorized, WOD

Overhead Squat

Build to a Heavy Set of 3

“Dilly Dilly”

AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

070418 Independence Day

Posted: 07/03/2018 in Uncategorized, WOD

“Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

070318 Tuesday

Posted: 07/02/2018 in Uncategorized, WOD

“Liquid Laugh”

5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Row, Bike or Ski ERG.
1 Minute Rest

070218 Monday

Posted: 07/01/2018 in Uncategorized, WOD

“TNT”

For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

Vette City will be running just 1 class on July 4th at 9am. See you there!

 

Happy Independence Day!

070118 Sunday

Posted: 06/30/2018 in Uncategorized, WOD

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000 Meter Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

063018 Saturday

Posted: 06/29/2018 in Uncategorized, WOD

“Kelly”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

062918 Friday

Posted: 06/28/2018 in Uncategorized, WOD

Squat Snatch

Heavy Single

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

062818 Thursday

Posted: 06/27/2018 in Uncategorized, WOD

“Triple Three, kind of”

2k Row

150 Double Unders

1 mile Run

062718 Wednesday

Posted: 06/26/2018 in Uncategorized, WOD

“Power Hour”

For Time:
50 Clean and Jerks (135/95)

 On the Minute starting on the 0:00– 5 Toes to Bar

Due to changes with KY law, effective 07-01 we now must charge 6% sales tax on all membership fees. The change will be reflected on your July dues moving forward.

Example: $50 monthly goes to $53.

$80 monthly $85

Please contact us with any questions.

062618 Tuesday

Posted: 06/25/2018 in Uncategorized, WOD

“Jack Squat”

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

062518 Monday

Posted: 06/24/2018 in Uncategorized, WOD

Deadlift

Build to a Heavy Single

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

062418 Sunday

Posted: 06/23/2018 in Uncategorized, WOD

Power Clean + Squat Clean

Build to a Moderate Complex

“Mr. Clean”

On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)

062318 Saturday

Posted: 06/22/2018 in Uncategorized, WOD

“Zero Dark Thirty”

Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)

140/100 Cal on Rower

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/80)

140/100 Cal on Rower

1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)

2 Men, 1 Woman: 125 Assault or Row
2 Women, 1 Man: 110 Assault or Row

 

 

062118 Thursday

Posted: 06/20/2018 in Uncategorized, WOD

“Team Tosh Sprints”

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

Sprint style:

Partner 1 runs 200m, partner 2 runs 200 m after partner 1.

Partner 1 runs 400m, partner 2 runs 400m after partner 1.

Etc.

062018 Wednesday

Posted: 06/19/2018 in Uncategorized, WOD

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

061918 Tuesday

Posted: 06/18/2018 in Uncategorized, WOD

“Captain Crunch”

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

061818 Monday

Posted: 06/17/2018 in Uncategorized, WOD

Back Squat

Build to a Heavy Set of 3

“Instep Inferno”

4 Rounds:
400 Meter Run
50 Air Squats

061718 Sunday

Posted: 06/16/2018 in Uncategorized, WOD

“Top Ten”

AMRAP 10:
Row for Max Meters

On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

061618 Saturday

Posted: 06/15/2018 in Uncategorized, WOD

“Wreck Yourself”

Teams of 3
For Time:
800 Meter Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (135/95)

Carry Wallball on run 

061518 Friday

Posted: 06/14/2018 in Uncategorized, WOD

“Strict Lynne”

5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between

061418 John Deere

Posted: 06/14/2018 in Uncategorized, WOD

”John Deere”

For Time:
21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

Wednesday 5/30/18

Posted: 05/29/2018 in Uncategorized

Push Press

Build to Heavy Set of 5

“Speed Boat”

3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Tuesday 5/22/18

Posted: 05/21/2018 in Uncategorized

“Sugar Daddy”

21-15-9:
Deadlifts (225/155)
400 Meter Run

Monday 5/21/18

Posted: 05/20/2018 in Uncategorized

“Cindy Got Jacked”

For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

Tuesday 5/15/18

Posted: 05/14/2018 in Uncategorized

“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Thursday 5/10/18

Posted: 05/09/2018 in Uncategorized

“Loose Cannon”

3 Rounds:
3:00 Calorie Row
2:00 10m shuttle sprints
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

Sunday 4/7/18

Posted: 05/06/2018 in Uncategorized

“Killer B’s”

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

rest 3 minutes

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

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

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

5/4/18

Posted: 05/03/2018 in Uncategorized

“Friend-ship”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Thursday 4/3/18

Posted: 05/02/2018 in Uncategorized

“Meat Paws”

4 Rounds:
200m run
15 Toes to Bar
9 Hang Power Snatch (95/65)

Wednesday 5/2/18

Posted: 05/01/2018 in Uncategorized

“Power Outage”

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

4/30/18

Posted: 04/29/2018 in Uncategorized

“Fran”

21-15-9:
Thrusters (95/65)
Pull-Ups

Friday 4/27/18

Posted: 04/26/2018 in Uncategorized

Overhead Squat

Build to a Heavy Double

“TKO”

For Time:
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

Wednesday 4/24/18

Posted: 04/24/2018 in Uncategorized

Hang Squat Clean

Build to Heavy Single

“Under the Lights”

AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

Tuesday 4/24/18

Posted: 04/24/2018 in Uncategorized

“Play Dead”

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

071618 Monday

Posted: 07/15/2018 in Uncategorized, WOD

Back Squat

5 Sets of 3

Front Rack Reverse Lunge

3 Sets of 12

“Sore Subject”

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders