102118 Sunday

Posted: 10/20/2018 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 3

“Bodyguard”

3 Rounds:
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run

102018 Saturday

Posted: 10/19/2018 in Uncategorized, WOD

“Boats and Toes”

Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

101918 Friday

Posted: 10/18/2018 in Uncategorized, WOD

“Tiger Blood”

3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

101818 Thursday

Posted: 10/17/2018 in Uncategorized, WOD

Strength

Back Squat

3×5

“Hokey Pokey”

AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats

101718 Wednesday

Posted: 10/16/2018 in Uncategorized, WOD

“Take Five”

AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/20 Calorie Row
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

101618 Tuesday

Posted: 10/15/2018 in Uncategorized, WOD

21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*

*After Each Round. 5 Total Runs.

101518 Monday

Posted: 10/14/2018 in Uncategorized, WOD

“Squeaky Wheel”

AMRAP 15:
60 Double Unders
20/15 Calorie Bike or Row
10 Push Jerks (165/110)

101418 Sunday

Posted: 10/13/2018 in Uncategorized, WOD

“Tight Ship”

AMRAP 20:
15/12 Calorie Row
1 Round of “Strict Cindy”

1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

101318 Saturday

Posted: 10/12/2018 in Uncategorized, WOD

“Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

101218 Friday

Posted: 10/11/2018 in Uncategorized, WOD

Strength:

Front Squat

Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

-Then-

“Nine Yards”

AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Up by (3’s) until finish.

101118 Thursday

Posted: 10/10/2018 in Uncategorized, WOD

For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Dumbbell Push-up to Renegade Row
50 AbMat Sit-ups
70/50 Calorie Row

101018 Wednesday

Posted: 10/09/2018 in Uncategorized, WOD

“Run Wild”

3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

100918 Tuesday

Posted: 10/08/2018 in Uncategorized, WOD

Strength:

Power Clean

Build to a heavy set of 5 “touch and go”.

-then-

AMRAP 3:
9/6 Calorie Bike or Row
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike or Row
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike or Row
5 Power Cleans (155/105)

 

100518 Monday

Posted: 10/07/2018 in Uncategorized, WOD

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

100718 Sunday

Posted: 10/06/2018 in Uncategorized, WOD

On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest

*Score is total calorie across the 4 rounds.

100618 Saturday

Posted: 10/05/2018 in Uncategorized, WOD

Teams of 3
For Time (30 Minute Cap):
1200 Meter Med Ball Run
140/100 Calorie Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

100518 Friday

Posted: 10/04/2018 in Uncategorized, WOD

“Tread Water”

For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

100418 Thursday

Posted: 10/03/2018 in Uncategorized, WOD

“Better Half”

On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

Then

Run 1 Mile

100318 Wednesday

Posted: 10/02/2018 in Uncategorized, WOD

“Long Gone”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest

*Score is lowest rep total across the five rounds.

100218 Tuesday

Posted: 10/01/2018 in Uncategorized, WOD

“Inside Out”

For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter Med Ball Run
21 Burpee Box Jump Overs (24/20)

100118 Monday

Posted: 09/30/2018 in Uncategorized, WOD

Strength Day

Build to a Heavy:

Overhead Squat

Snatch Balance

Snatch

093018 Sunday

Posted: 09/29/2018 in Uncategorized, WOD

“Downsize”

3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)

092918 Saturday

Posted: 09/28/2018 in Uncategorized, WOD

“Heartburn”

For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees

092818 Friday

Posted: 09/27/2018 in Uncategorized, WOD

AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

092718 Thursday

Posted: 09/26/2018 in Uncategorized, WOD

“Amphibious”

3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

092618 Wednesday

Posted: 09/25/2018 in Uncategorized, WOD

Strength

Push Press

Build to a heavy set of 10

“Clothesline”

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

092518 Tuesday

Posted: 09/24/2018 in Uncategorized, WOD

“Flip Flop”

30-20-10:
Kettlebell Swings (53/35)
Calorie Bike Or Row

Directly into…

10-20-30:
Deadlifts (135/95)
Calorie Row or Bike

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

092418 Monday

Posted: 09/23/2018 in Uncategorized, WOD

Strength:

Front Squats

3×5

“Wasabi”

For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

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.

090918 Sunday

Posted: 09/08/2018 in Uncategorized, WOD

“Annie”

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