“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.
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)
“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)
Strength:
Back Squats
3×5
-Then-
“Freddy Krueger”
21-15-9:
Kettlebell Swings (70/53)
Burpees
“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
“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
“Frogger”
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles
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!
“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
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
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)
6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike or Row
20 AbMat Sit-ups
“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
“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
“Arm Candy”
6 Rounds:
15/12 Calorie Assault Bike or Row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)
“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)
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
“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
Strength:
Max Pull Ups
“Chin Music”
AMRAP 15:
5 Strict Pull-ups
10 Deadlifts (155/105)
10/7 Calorie Bike or Row
“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)
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.
No Class.
Happy Thanksgiving
“Christine”
3 Rounds For Time
Row 500m
12 Deadlifts (bodyweight)
21 Box Jumps (24”/20”)
“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
No Class Thursday 11/22/18
9 am only on Friday 11/23/18
Regular Schedule Saturday 11/24/18
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
“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
“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)
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.
“Pilocarpine”
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (50/35)
3 Rope Climbs
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)
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
“Jackie”
For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups
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
Cover Girl
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”
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
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.
Stick Up
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Row
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)
“Right Hook”
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups
“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
“Designated Driver”
Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower
“Deadbeat”
4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Strict Handstand Push-ups
“Team Cement Mixer”
Teams of 2
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar
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
