Vette City CrossFit

“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)

“Cement Mixer”

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

“Fortitude”

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

“Liquid Cocaine”

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

“Crunch Time”

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

“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

“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)

“Impressed”

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

“Lost Count”

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

“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)

“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

“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.

“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

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

“Glen”

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

“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

“TNT”

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

“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)

“Kelly”

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

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)

“Triple Three, kind of”

2k Row

150 Double Unders

1 mile Run

“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.

“Jack Squat”

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

Deadlift

Build to a Heavy Single

“Detention”

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

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)

“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

“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.

“Heartbreak Kid”

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

“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

Back Squat

Build to a Heavy Set of 3

“Instep Inferno”

4 Rounds:
400 Meter Run
50 Air Squats

“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

“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 

“Strict Lynne”

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

”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