Vette City CrossFit

Strength:

Overhead Squats 5×5

“All Over Again”

AMRAP 15:
25 Overhead Squats (75/55)
20 Singe Dumbbell Hang Clean and Jerks (50/35)
15 Toes to Bar

“H(arm)ful”

4 Rounds For Time [30 Minute Cap]:
40/30 Calorie Bike Erg
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunges

“Powerlines”

AMRAP 25:
20 Power Snatches (95/65)
4 Rounds of “Cindy”
800/600 Meter Row

Strength:

Barbell Cycling

On the 1:30 x 6 Sets:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

“One at a Time”

For Time:
30 Burpee Box Jump Overs (24″/20″)
30 Power Clean & Jerks (155/105)
30 Burpee Box Jump Overs (24″/20″)

“Jackpot”

AMRAP 20:
1,000 Meter Bike
50 AbMat Sit-ups
30 Russian Kettlebell Swings (70/53)

“Whatever’s Left”

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups

“Single All the Way”

AMRAP 18:
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15/12 Cal Bike

“Airborne”

AMRAP 25:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

Time Remaining:
Build to Heavy 3-Rep Front Squat

“Mindreader”

AMRAP 20:
400 Meter Bike
7 Power Cleans (115/85)
7 Burpees

Snatch Technique

On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

AMRAP 9:
3 Power Snatches (95/65)
3 Toes to Bar
6 Power Snatches (95/65)
6 Toes to Bar
9 Power Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round

“Snake Eyes”

10 Rounds For Time [30 Minute Cap]:
10 Dumbbell Renegade Rows (50’s/35’s)
30 Double Unders
12/9 Cal Echo Bike

“Wise Men”

AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)

“Burpee Cycling (On the 0:00)

For Time:
50 Burpee Box Jump Overs (24″/20″)

“Pull It Together” (On the 7:00)

AMRAP 13:
600/500 Meter Row
9 Deadlifts (275/185)
12 Single Dumbbell Burpee Box Step-Overs (24″/20″) (50/35)

“Partition Participation Party”

For Time:
200 AbMat Sit-ups
100/75 Calorie Bike
50 Bench Press (135/95)

Partition However You’d Like

“Forty Five”

EMOM x 40 (5 Rounds):
Minutes 1-2: Row or Bike Meters
Minute 3: Strict Press (45/35)
Minute 4: Back Rack Reverse Lunges (45/35)
Minute 5-6: Row or Bike Meters
Minute 7: Side Plank (Right)
Minute 8: Side Plank (Left)

8 am only

9am Double Under Clinic

“Closing Time”

20 Rounds With Partner
30 Double Unders
5 Power Snatches (115/85)
15/12 Cal Row

“Hurts So Good”

AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats (95/65)
30 Toes to Bar
30 Thrusters (95/65)

Gym is Closed

“Flapjack”

For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row

HOME GYM
For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges

“9 to 5”

AMRAP 5:
12/9 Calorie Bike
12 Chest to Bar Pull-ups
9 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Bike
9 Chest to Bar Pull-ups
6 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
6/3 Calorie Bike
6 Chest to Bar Pull-ups
3 Front Squats (185/135)

Gym is closed!

HOME GYM
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells

Gym closed remainder of the day.

HOME GYM
AMRAP 15:
50 Double Unders
40 AbMat Sit-Ups
30 Goblet Squats
20 Single Dumbbell Alternating Power Snatches

“Empty Nester”

4 Rounds [28 Minutes Total]:
[In a 4-Minute Window]:
8 Rounds:
20 Seconds Barbell Movement (45/35)
10 Seconds Rest

[In a 3-Minute Window]
Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike

Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows

“Taylor Proctor”

Partner

800M Run

24 Rds:
9 Burpees
9 Wallballs

800m Run

Strength:

Snatch:

Build to a heavy single

“One Too Many”

AMRAP 10:
50 Double Unders
10 Power Snatches (95/65)
21 Toes to Bar

50 Double Unders
10 Power Snatches (95/65)
15 Chest to Bar Pull-ups

50 Double Unders
10 Power Snatches (95/65)
9 Strict Pull-ups

“Absolute Value”

3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 9 Kettlebell Swings (53/35)
During 2 Minute Break: 15 Kettlebell Swings (53/35)
During 3 Minute Break: 21 Kettlebell Swings (53/35)

“Juke Box”

5 Rounds For Time:
15 Deadlifts (155/105)
12 Box Jump Overs (24″/20″)
9 Front Squats (155/105)

“Kickstarter”

AMRAP 20:
30/21 Calorie Bike
20 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups

“Freedom Sauce”

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

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

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

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Erg
Max Calorie Row

“Cinematic”

AMRAP 20:
5 Strict Press (95/65)
100′ Farmers Carry (50’s/35’s)
15 AbMat Sit-ups

“Round of Applause”

4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike
30 Single Dumbbell Power Snatches (50/35)
12/9 Calorie Assault Bike
30 Step-Back Lunges* (50/35)

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

“X-Factor”

AMRAP 18:
12 Box Jump Overs (24″/20″)
9 Burpee Pull-ups
“X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)

Strength:

2 Pos Power Snatch

Build to a Heavy Complex in 10 Minutes

“You Complete Me”

TEAMS OF 2
AMRAP 18:
9/7 Calorie Assault Bike
12 Hang Power Snatches (75/55)
15 Push-ups

Alternate Every Station With Partner

“That Escalated Quickly”

For Time:
3 Rounds:
15 Front Squats (95/65)
25 Double Unders

1,000/800 Meter Row

3 Rounds:
12 Thrusters (95/65)
25 Double Unders

1,000/800 Meter Row

3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
25 Double Unders

“Quittin Time”

AMRAP 5:
Buy-In: 30/21 Calorie Bike
Max Rounds With Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Bike
Max Rounds With Time Remaining:
8 Deadlifts (275/185)
8 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Bike
Max Rounds With Time Remaining:
4 Deadlifts (315/205)
4 Burpee Box Jump Overs (24″/20″)

Strength:

Back Squats

Every 2 mins x 6

3-3-3-2-2-1

“Devil in Disguise”

AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35) (24″/20″)
10 Toes to Bar

“Hello Darkness”

On the 4:00 x 7 Rounds:
400 Meter Run
20 Kettbell Swings (53/35)
10 Burpee Pull-ups

“Purdy Thirty”

5 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

Strength:

Overhead Squats

Every 2 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats or Front
Minute 3-4: 7 Overhead Squats or Front
Minutes 5-6: 5 Overhead Squats or Front

“Bartender”

AMRAP 10:
12 Deadlifts
9 Overhead Squats or Front
6 Hang Power Snatches

Barbell: 115/85

“Counting Calories”

AMRAP 20:
[PARTNER 1]
Max Calorie Bike

[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups

• Switch Stations After 2 Rounds of Sit-ups + Push-ups
• Score is Total Calorie on the Bike

“4th Down”

AMRAP 4:
24/18 Calorie Row
24 Alternating Dumbbell Snatches (50/35)
24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches
(50/35)
18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Thrusters (75/55)

Pressing Complex:

Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks

“Uplifting”

AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round

“Wonderworld”

For Time:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees

Strength:

Strict Press

On the 1:30 x 10:
3-3-3-2-2-2-1-1-1-1

“Three For Five”

On the 3:00 x 5 Rounds:
10 Strict Press (95/65)
30 AbMat Sit-ups
Max Calorie Row