Vette City CrossFit

Strength 

5 Back Squats every 1:30 for 6 rounds

1×5/50%

1×5/60%

1×5/70%

3×5/-20lb less

*If you did these last week add 10lb this week

METCON

For Time:

15-12-9

Thrusters 135/95

21-15-9

SDLHP 135/95

WOD 

6 rounds of:

row a sub 1:30/500m split for as long as possible

rest as needed between efforts

Strength

Every 1:30 for 6 rounds: 3 snatches or 3 overhead squats

50/60/70/80:80/80%

WOD

For Time:

50 GHDSU

50 overhead squats 135/95

50 GHDSU

Strength

3×2 clean (85%)

METCON

50 wall balls 20/14

50 deadlifts 225/155

50 wall balls 20/14

WOD 

For Time; with a partner

38 burpees

38 power snatches 95/65

38 burpees over the bar

38 burpees pull-ups

38 burpees box jumps 24/20

38 push-presses 95/65

38 burpees over the bar

38 cal row

38 burpees over the rower

38 burpees

WOD

“Helen”

3 rounds for time:

Run 400m

21 KBS 53/35

12 pull-ups

Strength

back squat

5 reps at 70%

3×5 at 20 pounds less than 70%

WOD (Just for this week OLY class will be at 4 instead of 2)

For Time:

Run 200m

200m right arm overhead carry 53/35

200m left arm overhead carry

run 200m

200m right arm waiter carry 53/35

200m left arm waiter carry 53/35

run 200m

200m right arm farmer carry 53/35

200m left arm farmer carry 53/35

run 200m

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

dead lifts 225

toes to bar

*30 double unders between each round

STRENGTH

1rm front squat

METCON

12-9-6 front squats 225/185 *from the floor

run 400m between rounds

Strength 

4×8 single arm DB overhead squats (4/4)

METCON

5 rounds for max reps:

1 minute AMRAP double unders

1 minutes AMRAP DB snatches 50lb

1 minute rest

WOD

0-10 minutes

FRAN

10-20 minutes

21-15-9

box jumps 24/20

HSPU

20-30 minutes

21-15-9

Row for calories

burpees

* with a partner alternate between movements (21 thrusters, 21 thrusters, 21 pull-ups, 21 pull-ups)

*if you finish the WOD before the cap you can work ahead.

*if you’re not done with the designated work before the cap, move onto he next couplet.

WOD 

“Nasty girl V2”

3 rounds for time:

50 alternating one leg squats 

7 muscle-ups

10 hang power cleans 175/115

——OR——-

“Nasty Girls”

3 rounds for time:

50 air squats

7 muscle – ups

10 hang power cleans 135/95

STRENGTH

1rm back squat 

WOD

3 rounds for time:

40 KB swings

1 minute plank

400m run

WOD

For Time and Max Load:

Travel two miles with a partner, burdened with a heavy medball, a sled, DB’s, KB’s, plates. Go as heavy as you can.

WOD 

AMRAP In 20 minutes of:

400m run

20 GHDSU

20 push-ups

Strength

4×8 overhead walking lunge

METCON

6 rounds for time:

50 double unders

Single arm over head DB walking lunge 25′ (AHAP)

WOD

For Time with a partner:

60 dead lifts 135/95

50 burpees

60 push press 135/95

50 burpees

60 cleans 135/95

50 burpees

60 front squats 135/95

50 burpees

*A 45/25lb plate must be held by each team the entire workout.

Strength

4×3 back squat (pause for 3 in bottom)

METCON

AMRAP in 12 minutes of:

8 Chest to bar pull-ups

16 wall balls 20/14

Extra 

50 V-ups

WOD

10 rounds for time:

sprint 200m

1 legless rope climb

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD 

“JACK”

AMRAP in 20 minutes of:

10 push presses 115/75

10 KBS 53/35

10 box jumps 24/20

Strength

4×3 Back squat 75% or heavy triple

Metcon

for time:

5-4-3-2-1

squat cleans 225

27-21-15-9-3

burpees to a 6″ target

6 rounds for time of:

24 double unders

12 GHDSU

6 power snatches 135/95

Strength

4×8 front rack walking lunges

Metcon

2k row for time

WOD 

4-6-8-10-12-14-16-18-20-22-24-26-28-30 reps for time with a partner:

Bench press 135

box over 24″

20lb wall ball shots

HSPU

WOD 

“Murph”

for time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

*partition reps as needed, if you have a 20lb weight vest or body armor, wear it.

WOD

For Time:

400m farmer carry

5 rounds of:

20sit-ups

15 hip ext.

(then)

400m farmer carry

Wod 

10 rounds for time of:

20 DB snatches (AHAP)

20 box overs 24/20

*alternate movements with a partner

Strength

4×3 split jerk

WOD

3 rounds for time of:

row 500m

run 400m

75 double unders

WOD

AMRAP in 5 minutes of:

5 hang power cleans 185

7 Strict HSPU

Rest 3 minutes

AMRAP in 7 minutes of:

5 toes to bar

7 burpees

9 dead lifts 185

Strength

4×8 overhead squat or overhead walking lunge

 Metcon

For Time:

80 walking lunges

800m run

80 air squats

WOD

for time with a partner:

100 burpee pull-ups

100 KBS 53/35

100 wall balls 20/14

100 clean and jerks 95/65

100 cal row

* one partner working at a time, while your partner works you must stand outside the door and touch their hand to switch.

Warm-up

run 1 mile

WOD 

EMOTM for 5 minutes

6 TNG snatches

rest 1 minute

EMOTM for 5 minutes

3 TNG snatches (medium)

rest 1 minute

Every 30 seconds for 5 minutes

1 snatch (heavy)

WOD

50-40-30-20-10

push-up

air squat

sit-ups

WOD

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

deadlift: 1 1/2 bodyweight

bench press: bodyweight

clean: 3/4 bodyweight

*If there isn’t enough benches available for the entire class this can be done as a team of 3 workout in which and average for each weight is used for each movement, and each team member must stay at each station until everyone is done with the prescribed work at each station.

WOD 

For Time:

20 cal row

20 Pull- ups

30 overhead squats 75/55

30 toes to bar

30 wall balls 20/14

4 rope climbs

40 double unders

40 air squats

run 400m

Strength

4×6 steps front rack walking lunge (3/3), from the ground.

METCON

Every 1:30 for 10 rounds of:

4 burpees

100′ shuttle spring (4×25′)

8 jumping lunges

WOD 

10 rounds for time with a partner:

15 snatches 95/65

15 box jumps 24/20

15 front squats 95/65

15 push press 95/65

*break it up however y’all want.

Skill

7×1 for max weight:

pick one

– muscle up

– ring dip

– strict pull-ups

*If you don’t have these skills yet, do 4×8 DB bench press and bent over rows.

WOD

“Nate”

AMRAP in 20 minutes of:

2 muscle ups

4 HSPU

8 KBS 70/5

WOD

100 power cleans for Time 135/95

EMOTM do 3 burpees

Wod

For time, divide class into 2 teams:

10,000m row

5 mile run

500 cal bike

*only 1 rower / runner/ biker at a time but all 3 implements can be used at the same time (3 people working at once).

WOD

21-15-9

Thrusters 95/65

KBS 53/35

run 400m after each round