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
for time with partner: split reps however / run together
400m run
then 4 rounds of:
25 pullups
50 lunge steps 45/25 overhead
25 burpee box jump 24/20
50 cal row, bike, or ski
then 400m run
DONE!
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
Strength
5×1 bench press
Gun Show
3 super sets
max unbroken set of hex press
max unbroken set of bent over rows
METCON
TABATA – row for max meters
TABATA – GHDSU
WOD
For time:
10 HSPU
15 deadlifts 250lb
25 box jumps 30″
50 pull-ups
100 balls balls 20lb
200 double unders
400m run with a 45lb plate
WOD
For time with a partner:
Carry a sandbag and two medballs 400m 20/14 & 16/12
100 sledge hammer hits
20 tire flips
400m carry again
Strength
Front squat 4×2
WOD
5 rounds for time:
50′ walking lunges 50/35 dumbbells
5 squat cleans 50/35 dumbbells
17 burpees
WOD
AMRAP in 10 minutes of:
9 thrusters 95/65
15 pull-ups
21 double unders
WOD
Every 6 minutes for 4 rounds:
run 800m (each round is for time)
Weakness
your choice 10 minutes
With a partner:
60 rounds
5 wall ball 20/14
3 HSPU
1 Power Clean 225//155
WOD
AMRAP in 20 minutes of:
2 rope climbs
4 KBS 70/53
8 GHDSU
There will be no class or yoga today due to Smitty Ruck! Go for a run!
WOD
“Nancy In A Boat”
5 rounds for time of:
Row 500m
15 overhead squats 95/65
prep
8 minutes to build up to heavy squat clean
WOD
16.2
AMRAP in 4 minutes of:
25 toes to bar
50 double unders
15 squat cleans 135/85
AMRAP in 4 minutes of:
25 toes to bar
50 double unders
13 squat cleans 185/115
AMRAP in 4 minutes of:
25 toes to bar
50 double unders
11 squat cleans 225/145
AMRAP In 4 minutes of:
25 toes to bar
50 double unders
9 squat cleans 275/175
AMRAP in 4 minutes of:
25 toes to bar
50 double unders
7 squat cleans 315/205
*In order to move onto the next 4 minute amrap you must complete the designated work before the 4 minutes is up.
Warm-up
junk yard dog
burgner warm-up
Strength
hang snatch – heavy single
snatch balance – heavy single
snatch – heavy single
Warm-up
50 jumping jacks
10 down dog/up dogs
20 alternating single arm Russian KBS (35/26)
20 bicycle crunches (knee touches elbow)
10 romaninan dead lifts (45/35)
10 med ball cleans (20/14)
5 tuck jumps
WOD
2 rounds with a partner for time of:
200m run
50 hand release push-ups
200m run
50 KBS (53/35)
200m run
50 v-ups
200m run
50 deadlifts (155/105)
200m run
50 wall balls (20/14)
200m run
50 box jumps (24/20)
*run together each time
*split reps in half, one person works at a time
Warm-up
1 min calf stretch
5 inch worms (focus on length through heel)
2 min single unders
WOD
“Anniexxx”
25-20-15-10-5
Triple unders
GHDSU
(OR)
“Annie”
50-40-30-20-10
double unders
AB mat sit-ups
WARM UP
With partner:
4 each Junk Yard Dog
10 each Granny Toss with med balls
10 each over shoulder with med balls
WOD
4 rounds with a partner (one working at a time)
50 power snatch 75/55
50 box jump 24/20
50 wall ball 20/16
RECOVERY
1:00 couch stretch each leg
1:00 pigeon each leg
Warm-up
1 mile run
WOD
E2OT2M for 20min (10 rounds)
100m shuttle sprint
Please join us in congratulating Jacob DeRossett as our newest partner/owner at VetteCity
CrossFit. Jacob’s L1 and L2 certifications make him a high level coach and his experience in mobility, gymnastics, recovery, weightlifting and competition make him well rounded. Jacob also embodies the heart of VCCF, which you know as a member is the best part of our gym. Jacob’s new roll as one of our partners will give Jacob more accessibility to the day to day decisions made to benefit our gym. He has a vast understanding of programming and has a knack for making notes of our weaknesses. Get ready for a year of crushing all of our goals in 2017!!!! Congratulations Jacob!
Kyle, Courtney, Mitch and Tom
jacob
WOD
4 rounds for time:
20 burpees
20 jumping lunges
20 pul-ups
warm-up
20 KBS
20 hip ext.
:30 side plank each side
20 ring rows
Strength
4×8 deadlift
Skill
4 sets not for Time:
8 strict toes through rings
8 back ext. (slow)
WOD
24 rounds with a partner of:
250m row
10 push presses 95/65
Warm-up
Dynamic range of motion – coaches choice
WOD
for time:
21-15-9
back squats 225/155
bar facing burpees
Wasn’t-up
Triple or double under practice
WOD
20 rounds for time with a partner:
30 double unders
3 cleans 185/125
warm-up
5 min PVC Turkish get-ups
WOD
3 rounds for time:
30 wall balls 20/14
30 KBS 53/25
30 strict press 45/35
Warm-up
3 min foam roll (1 min T-spine, 1 min each quad)
2 min couch stretch (1 min each side)
WOD
EMOTM for 20 minutes of:
E- gymnastic weakness
O- conditioning weakness
(((OR)))
“Nicole”
AMRAP in 20 minutes of:
Run 400m
Max unbroken set of pull-ups
*score is number of rounds and pull-ups
Recovery
4 min (2 min each calf, 2 min each lat)
2 min pigeon (1 min each side)
Warm-up
game
Strength
4×8 front squats as heavy as possible
Metcon
2 rounds for time:
50 sit-ups
50 walking lunges
Warm-up
Row
4 min easy
12/10 cal EMOTM for 4 min
15/12 cal EMOTM for 4 min
WOD
“Randy”
For time:
75 snatches 75/55
Warm-up
Jog 400m
20 pass throughs
15 ring rows
10 yoga push-ups
5 inch worms
WOD
For time with a partner:
Run 800m
50 burpee pull-ups
Run 800m
100 burpee pull-ups
Run 800m
50 burpee pull-ups
Run 800m
*a med ball must be carried the entire WOD and cannot touch the ground
* Burpee pull-ups can be split, partners must run together
Warm-up
2 rounds:
Run 200m
20 alternating arm KBS 53/35
WOD
10 rounds for time with a partner:
18 dead lifts 275/185
run 200m (both partners same time)
Warm-up
junk yard dog
WOD
AMRAP in 12 minutes of:
8 squat clean thrusters 115/75
12 burpee box jump overs 24/20
WARM-UP
coaches choice
WOD
EMOTM FOR 20 MIN
E- gymnastic weakness (:20-:40)
(rope climbs, pull-ups, push-ups, handstands, toes to bar, m-ups)
O- weight lifting weakness (1-4 reps)
(snatch, clean, jerk, press, bench, squats, dead lifts)
* If conditioning is a major weakness, you can always do:
10 rounds of:
1 min row for max cal
1 min rest
Warm-up
Dynamic warm-up coaches choice
WOD
5 rounds each for time of:
run 800m
Rest as needed between efforts
Warm-up
100 single unders
5 inch worms
15 ring rows
20 stepping lunges
:30 hand stand hold
WOD
“filthy 50”
50 reps each movement:
Box jumps 24/20
Jumping pull-ups
KBS 1 pood
walking lunges
Knees to elbow
Push press 45lb
back ext.
wall balls 20/14
burpees
double unders
