092318 Sunday

Posted: 09/22/2018 in Uncategorized, WOD

“Jim”

9 Rounds:
24 Pushups
8 Deadlifts (215/135)

092218 Saturday

Posted: 09/21/2018 in Uncategorized, WOD

“Smitty”

With a partner for time

3 rounds

Run 400 M

40 Power Clean 95/65

40 Front Squat 95/65

40 Push Jerk 95/65

40 Back Squat 95/65

40 Burpee over the Bar 95/65

then

—Run 400m at the end of 3rd round—

092118 Friday

Posted: 09/20/2018 in Uncategorized, WOD

“Overtime”

For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

092018 Thursday

Posted: 09/19/2018 in Uncategorized, WOD

“Back Seat”

AMRAP 18:
30/21 Calorie Row
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)

091918 Wednesday

Posted: 09/18/2018 in Uncategorized, WOD

Benchmark: “Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Don’t forget this Saturday we will be holding our annual Smitty Workout.

This one means a lot to not only us here at Vette City but for everyone the Smith’s have impacted in the community.

We look forward to seeing everyone come out and work hard in support of one of our own!

091818 Tuesday

Posted: 09/17/2018 in Uncategorized, WOD

“Under Fire”

For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups

091718 Monday

Posted: 09/16/2018 in Uncategorized, WOD

“Last Legs”

Teams of 3:
0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Row

Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)

Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)

091618 Sunday

Posted: 09/15/2018 in Uncategorized, WOD

“High Gear”

AMRAP 18:
21/15 Calorie Assault Bike
18 Jumping Lunges
15 AbMat Sit-Ups
12 Hand Release Push-ups

091518 Saturday

Posted: 09/14/2018 in Uncategorized, WOD

“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total reps completed.

091418 Friday

Posted: 09/13/2018 in Uncategorized, WOD

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

091318 Thursday

Posted: 09/12/2018 in Uncategorized, WOD

Build to the following:

1 Heavy Strict Press

Then

3 Heavy Push Press

Then

5 Heavy Push Jerk

“Non Stop”

AMRAP 8:
7/5 Calorie Row
10 Wallballs (20/14)

091218 Wednesday

Posted: 09/11/2018 in Uncategorized, WOD

Deadlifts

Build to a heavy 3

“Dead Meat”

For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

091118 Tuesday

Posted: 09/10/2018 in Uncategorized, WOD

“Always Remembered”

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City. The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. Grab a buddy and work hard for those who lost their lives 17 years ago today.

091018 Monday

Posted: 09/09/2018 in Uncategorized, WOD

Turkish Get Up

Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

 

3 Rounds:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15/10 Calorie Row

090918 Sunday

Posted: 09/08/2018 in Uncategorized, WOD

“Annie”

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

090818 Saturday

Posted: 09/07/2018 in Uncategorized, WOD

“Twenty Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

090718 Friday

Posted: 09/06/2018 in Uncategorized, WOD

For Time:
21-18-15-12-9:
Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Med Ball Run

090618 Thursday

Posted: 09/05/2018 in Uncategorized, WOD

Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

090518 Wednesday

Posted: 09/04/2018 in Uncategorized, WOD

“Boat Race”

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score us total time, including rest.

090418 Tuesday

Posted: 09/03/2018 in Uncategorized, WOD

4 rds

25 Burpees

21/15 Cal Row

15 Hang Power Cleans (115/85)

090318 Labor Day

Posted: 09/02/2018 in Uncategorized, WOD

“Smitty” will be postponed till Sept 22 @ 9am. Shirts available to order at Gym.

With that being said, tomorrow we will be doing another hero wod!

”Luce”

3rds for time

1000m

10 muscle ups

100 Air squats

Wearing 20lb Vest.

090218 Sunday

Posted: 09/01/2018 in Uncategorized, WOD

“Even Stevens”

Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

090118 Saturday

Posted: 08/31/2018 in Uncategorized, WOD

“Professor Chaos”

For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups

083118 Friday

Posted: 08/30/2018 in Uncategorized, WOD

“Go Fish”

For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Labor Day!!

Posted: 08/29/2018 in Uncategorized, WOD

The only class for the day will be 9 am!! See you there!

083018 Thursday

Posted: 08/29/2018 in Uncategorized, WOD

“Fight Back”

5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

082918 Wednesday

Posted: 08/28/2018 in Uncategorized, WOD

Thruster

Heavy Set of 3

“Flash Flood”

2 Rounds:
400 Meter Run
21 Thrusters (95/65)

082818 Tuesday

Posted: 08/27/2018 in Uncategorized, WOD

“Criss Cross”

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

082718 Monday

Posted: 08/26/2018 in Uncategorized, WOD

“Lace Up”

AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

082618 Sunday

Posted: 08/25/2018 in Uncategorized, WOD

“Down & Dirty”

For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

082518 Saturday

Posted: 08/24/2018 in Uncategorized, WOD

“Fender Bender”

Teams of 3
For Time (30 Minute Cap):
400 Meter Med Ball Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Med Ball Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Med Ball Run.
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

We would love to see all who can make it come to this great event. More info in link below!

https://m.facebook.com/events/1624251081026534/?ti=icl

082418 Friday

Posted: 08/23/2018 in Uncategorized, WOD

3-Position Power Snatch

Build to a Heavy Complex

“Daily Dozen”

AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

082318 Thursday

Posted: 08/22/2018 in Uncategorized, WOD

Front Squat

3 Sets of 5

“Annie’s on the Run”

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

082218 Wednesday

Posted: 08/21/2018 in Uncategorized, WOD

“Eighteen Wheeler”

AMRAP 18:
12/9 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

082118 Tuesday

Posted: 08/20/2018 in Uncategorized, WOD

“2k Row”

For Time:
Row 2,000 Meters

Cash Out: 50 burpees.

082018 Monday

Posted: 08/19/2018 in Uncategorized, WOD

“Powder Keg”

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

081918 Sunday

Posted: 08/18/2018 in Uncategorized, WOD

“Hot Rod”

For Time:
24-20-16-12:
Calorie Row
Alternating Dumbbell Snatches (50/35)
Calorie Row
Dumbbell Goblet Front Squats (50/35

081818 Saturday

Posted: 08/17/2018 in Uncategorized, WOD

“The Ghost”

6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

081718 Friday

Posted: 08/16/2018 in Uncategorized, WOD

Pausing Overhead Squat

Moderate Set of 2

“Nancy”

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

081618 Thursday

Posted: 08/15/2018 in Uncategorized, WOD

“Shipwreck”

5 Rounds For Time:
500 Meter Row
10 MedBall Cleans (20/14)
16 MedBall Reverse Lunges (20/14)
24 AbMat Sit-ups

Immediately following class on Saturday we will be performing a deep clean. Though you’re help is not needed, we would greatly appreciate it if you would like to help.

081518 Wednesday

Posted: 08/14/2018 in Uncategorized, WOD

“Half Bad”

AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Row
15 Pull-Ups

081418 Tuesday

Posted: 08/13/2018 in Uncategorized, WOD

Push Press

Heavy Set of 3

“Sky Hook”

3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

081318 Monday

Posted: 08/12/2018 in Uncategorized, WOD

For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (155/95)

081218 Sunday

Posted: 08/11/2018 in Uncategorized, WOD

“Run Train”

5 Rounds:
100 Meter Medball Run
200 Meter Run
15 Burpees

081118 Saturday

Posted: 08/10/2018 in Uncategorized, WOD

“Sasquatch”

Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

081018 Friday

Posted: 08/09/2018 in Uncategorized, WOD

“Free Fall”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

080918 Thursday

Posted: 08/08/2018 in Uncategorized, WOD

“Paul Bunyan”

AMRAP 15:
60 Double Unders
21/15 Calorie Row or 200m Run
15 Deadlifts (225/155)