Cows

Posted: 05/25/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×3 split jerk

WOD

3 rounds for time of:

row 500m

run 400m

75 double unders

Balance

Posted: 05/24/2017 in CrossFit Trainers, WOD
Tags:
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

Wegs

Posted: 05/23/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×8 overhead squat or overhead walking lunge

 Metcon

For Time:

80 walking lunges

800m run

80 air squats

Tag in

Posted: 05/22/2017 in CrossFit Trainers, WOD
Tags:
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.

Several of Them

Posted: 05/21/2017 in CrossFit Trainers, WOD
Tags:
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)

Stuff

Posted: 05/21/2017 in CrossFit Trainers, WOD
Tags:
WOD

50-40-30-20-10

push-up

air squat

sit-ups

 

do what?

Posted: 05/19/2017 in Uncategorized, WOD
Tags:

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!

Linda

Posted: 05/18/2017 in CrossFit Trainers, WOD
Tags:
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.

 

 

Easy There Chip

Posted: 05/17/2017 in CrossFit Trainers, WOD
Tags:
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

AFAP

Posted: 05/16/2017 in CrossFit Trainers, WOD
Tags:
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

Top 2 bottom

Posted: 05/15/2017 in CrossFit Trainers, WOD
Tags:
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.

Nate

Posted: 05/14/2017 in CrossFit Trainers, WOD
Tags:
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

Kiss ya momma

Posted: 05/14/2017 in CrossFit Trainers, WOD
Tags:
WOD

100 power cleans for Time 135/95

EMOTM do 3 burpees

Split/Tri

Posted: 05/12/2017 in CrossFit Trainers, WOD
Tags:
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).

Forearm Friday

Posted: 05/11/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×2 back squat

METCON

For time:

5-4-3-2-1

rope climbs

50-40-30-20-10

air squats

Eat Larry’s Pizza

Posted: 05/11/2017 in CrossFit Trainers, WOD
Tags:
WOD

21-15-9

Thrusters 95/65

KBS 53/35

run 400m after each round

Buff

Posted: 05/09/2017 in CrossFit Trainers, WOD
Tags:
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

Nutts

Posted: 05/08/2017 in CrossFit Trainers, WOD
Tags:
WOD

“Nutts” 

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

Happy Birthday Mitch!

Posted: 05/07/2017 in CrossFit Trainers, WOD
Tags:
mitch
WOD

For time:

37 snatches 175/110

Dirty 30

Posted: 05/06/2017 in CrossFit Trainers, WOD
Tags:
WOD

For max distance:

:30 on :30 off for 30 minutes

Row/Bike/Ski

Travel

Posted: 05/05/2017 in CrossFit Trainers, WOD
Tags:
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

 

Cinco De Dumbbell

Posted: 05/04/2017 in CrossFit Trainers, WOD
Tags:
Strength

Front squat 4×2

WOD

5 rounds for time:

50′ walking lunges 50/35 dumbbells

5 squat cleans 50/35 dumbbells

17 burpees

Thruster Thursday

Posted: 05/03/2017 in CrossFit Trainers, WOD
Tags:
WOD

AMRAP in 10 minutes of:

9 thrusters 95/65

15 pull-ups

21 double unders

Weakness Wednesday

Posted: 05/03/2017 in CrossFit Trainers, WOD
Tags:
WOD

Every 6 minutes for 4 rounds:

run 800m (each round is for time)

Weakness 

your choice 10 minutes

Holleyman

Posted: 05/02/2017 in Uncategorized

With a partner:

60 rounds

5 wall ball 20/14

3 HSPU

1 Power Clean 225//155

Bob’s The Man

Posted: 04/29/2017 in CrossFit Trainers, WOD
Tags:
WOD

AMRAP in 20 minutes of:

2 rope climbs

4 KBS 70/53

8 GHDSU

No Class Or Yoga

Posted: 04/28/2017 in CrossFit Trainers, WOD
Tags:
There will be no class or yoga today due to Smitty Ruck! Go for a run!

Nancy In A Boat

Posted: 04/26/2017 in CrossFit Trainers, WOD
Tags:
WOD

“Nancy In A Boat”

5 rounds for time of:

Row 500m

15 overhead squats 95/65

 

16.2

Posted: 04/25/2017 in CrossFit Trainers, WOD
Tags:
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.

Heavy

Posted: 04/24/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

junk yard dog

burgner warm-up

Strength

hang snatch – heavy single

snatch balance – heavy single

snatch – heavy single

 

 

CFNE spin

Posted: 04/23/2017 in CrossFit Trainers, WOD
Tags:
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

Anniexxx

Posted: 04/23/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
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

Rainy Day Partner WOD

Posted: 04/21/2017 in Uncategorized

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

Fry day

Posted: 04/20/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

1 mile run

WOD 

E2OT2M for 20min (10 rounds)

100m shuttle sprint

Congratulations!!!

Posted: 04/20/2017 in CrossFit Trainers

jacobPlease 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

Broccoli

Posted: 04/19/2017 in CrossFit Trainers, WOD
Tags:
WOD

4 rounds for time:

20 burpees

20 jumping lunges

20 pul-ups

Not That Dead

Posted: 04/18/2017 in CrossFit Trainers, WOD
Tags:
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)

Loved My Shoulders

Posted: 04/17/2017 in CrossFit Trainers, WOD
Tags:
WOD

24 rounds with a partner of:

250m row

10 push presses 95/65

Squat up

Posted: 04/16/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

Dynamic range of motion  – coaches choice

WOD

for time:

21-15-9

back squats 225/155

bar facing burpees

Clean up

Posted: 04/14/2017 in CrossFit Trainers, WOD
Tags:
Wasn’t-up

Triple or double under practice

WOD

20 rounds for time with a partner:

30 double unders

3 cleans 185/125

Words

Posted: 04/13/2017 in CrossFit Trainers, WOD
Tags:
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

Posted: 04/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

game

Strength

4×8 front squats as heavy as possible

Metcon

2 rounds for time:

50 sit-ups

50 walking lunges

Randy

Posted: 04/10/2017 in CrossFit Trainers, WOD
Tags:
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

Repeat

Posted: 04/07/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
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)

 

JAN

Posted: 04/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

junk yard dog

WOD

AMRAP in 12 minutes of:

8 squat clean thrusters 115/75

12 burpee box jump overs 24/20

Less free

Posted: 04/05/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
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

Longs

Posted: 04/04/2017 in CrossFit Trainers, Uncategorized, WOD
Tags: ,
Warm-up      

Dynamic warm-up coaches choice

WOD

5 rounds each for time of:

run 800m

Rest as needed between efforts

 

 

filthy

Posted: 04/03/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
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