Vette City CrossFit

“Eighteen Wheeler”

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

“2k Row”

For Time:
Row 2,000 Meters

Cash Out: 50 burpees.

“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)

“Hot Rod”

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

“The Ghost”

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

Pausing Overhead Squat

Moderate Set of 2

“Nancy”

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

“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.

“Half Bad”

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

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)

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

“Run Train”

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

“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

“Free Fall”

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

“Paul Bunyan”

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

“Big Clean Complex”

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups


rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar


rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Back Squat

3 Sets of 5

“Thin Air”

4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Cal Row

“31 Heroes”

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a Med Ball.  When Partner 2 returns from the run, Partner 1 will grab the medball and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Deadlift

Heavy Set of 10

“Captain Insano”

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

“Jump City”

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Power Snatch

Heavy Single

“Randy”

For Time:
75 Power Snatches (75/55)

“Barbed Wire”

4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

“Family Feud”

Teams of Two

AMRAP 25:
50 Feet Walking Lunge
100 Meter Med Ball Run
200 Meter Run

“Fire Alarm”

For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

“Pumped Up Game Changer”

21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

“Foul Ball”

3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

“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)