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

Isabel

Posted: 04/02/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

Junk yard dog

Skill

EMOTM FOR 6 minutes

3 TNG snatches-  lighter than wod

WOD 

“ISABEL”

For time:

30 snatches 135/95

Midline 

2 rounds not for time:

10 plate crunches

20 Russian twists

10 V-ups

1 minute plank

 

 

 

 

Simple

Posted: 04/01/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
https://m.youtube.com/watch?v=IJZpz5C1dAA
Warm-up

50 single unders

5 inch worms

50 single unders

10 hanging leg raises

25 double unders

WOD

50-40-30-20-10

double uunders

21-18-15-12-9

knees to elbows

*run 400m after each round

Hang up

Posted: 03/31/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

2 rounds:

run 400m

20 KBS 35/26

WOD

Teams of 3

AMRAP in 25 minutes of:

Run 200m (one at a time)

60 power cleans 135/95

Run 200m (one at a time)

60 power cleans 155/105

Run 200m (one at a time)

60 power cleans 185/135

Run 200m (one at a time)

Max power cleans 205/145

Soberversairy

Posted: 03/30/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Alicia’s Soberversairy WOD

30 rounds for time of:

1 muscle-up or 1 strict pull-up

3 burpees

5 med ball cleans 20/14

*Alicia’s actual soberversairy is on 3/24, being as that was the last open wod, we saved it for this Friday. 30 rounds for 30 days, 3 movements for the first 3 steps she had to take, all the movements are tedious and foundational. We are very proud of her and want to celebrate her strength and commitment. If you know anyone struggling with addiction, your coaches here at VCCF can help you find help for them. Congratulations Alicia!

 

PU

Posted: 03/29/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

5 minutes

Run, Row, Jump Rope, Ski, Bike

WOD

EMOTM for 20 minutes of:

E- pick a gymnastics weakness

O- pick a weight lifting weakness

ham bone

Posted: 03/28/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

50 cal row

-Increase pace every 10 cal

Strength

4×8 back squats

-Build to the heaviest set possible

-If you’re following the BBW use 65% of 1rm back squat

Metcon

For time:

25 cal row

50 GHDSU

 

 

 

Bears

Posted: 03/27/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

400′ bear crawl

WOD

10-9-8-7-6-5-10 reps for time of:

Snatch 95/65

Push press 95/65

SDLHP 95/65

*after each set run 200m and perform 10 burpees over your bar

You love it

Posted: 03/26/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

Row: play the fishing game

Strength

7×2 weighted pull-ups

WOD

AMRAP in 5 mintes of:

Rope climbs

17.5

Posted: 03/23/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

50 single unders

50′ walking lunge

20 pass throughs

10 DB strict press

25 double unders

15 thrusters 45/35

-then-

3 rounds of:

3 thrusters (build up to wod weight)

12 double unders

(Rest 10 minutes before wod)

WOD

10 rounds for time of:

9 thrusters 95/65

35 double unders

Choose wisely

Posted: 03/22/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

5 minutes:

cardio move of your choice

WOD

EMOTM for 20 minutes:

E- pick a weakness

O- pick a different weakness

We’d need

Posted: 03/21/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
wod

AMRAP in 8 minutes of:

30 double unders

8 goblet squats

Strength 

5×3 back squat 75%

booze day

Posted: 03/20/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

3 rounds:

15 cal row

While your partner rows:

round 1: hold a left arm plank

round 2: hold a right arm plank

round 3: hold a middle plank

 

WOD

For Time With A Partner:

40-30-20-10-50

Cal Row

Push-press 95/65

Burpees over the bar

 

Lynne

Posted: 03/19/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

5 minute amrap of:

“cindy”

5 pull-ups

10 push-ups

15 squats

Strength

4×2 pause front squats (2 seconds)

*75% or heavy double

WOD

“Lynne”

5 rounds for time:

max rep body weight bench press

max rep pull-ups

*only one attempt per round

*20+ pull-ups do chest to bar

*20+ chest to bar so strict

 

Word up

Posted: 03/18/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

run 800m

WOD

25-20-15-10-5

KBS 53/35

50-40-30-20-10

double unders

 

Burun

Posted: 03/17/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

for time:

25-20-15-10-5-30

burpees

*run 400m before each round

16.4/17.4

Posted: 03/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD 

17.4

AMRAP in 13 minutes of:

55 dead lifts 225/155

55 wall balls 20/14

55 cal row

55 HSPU

https://games.crossfit.com/workouts/open/2017

GOAT day

Posted: 03/15/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

coaches choice

WOD

EMOTM for 20 minutes:

E- pick a weakness

O- pick a differnt weakness

Wegs

Posted: 03/14/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

pizza game

Strength

5×3 back squats

(75% or heavy 3)

WOD

5 rounds for time of:

30 sit-ups

15 wall balls 20/14

Chipped

Posted: 03/13/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

Practice:

Hand stands and ring muscle-up transitions

WOD

For Time:

Row 1,000m

50 KBS 53/35

25 HSPU

5 rope climbs

25 ring dips

50 box jumps 24/20

1,000m row

Up and down

Posted: 03/12/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Bible study tomorrow night 7:30 (Monday night)
WARM-UP

50 med ball cleans 14/12

STRENGTH

front squats 4×2

(2 count pause)

(75% across or AHAP)

WOD

For Time:

12-9-6

power cleans 135/95

front squats 135/95

*after each set perform 15 lateral burpees over the bar

Bloody Sunday

Posted: 03/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-Up

100 singles

500m row

WOD

For Time with a partner:

200 double unders

2k row

100 double unders

1K row

50 double unders

500m row

IMG_2723.JPG

Image  —  Posted: 03/09/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:

That’s awesome

Posted: 03/08/2017 in Uncategorized
Tags:
Warm-up

10 minutes you pick a move, any move. Here are some options

-sled hammer strike

-barbell roll outs

-sled pulls

-farmer carry

WOD

EMOTM FOR 20 minutes

-HSW

-15 Russian KBS (heavy)

-20-30 sit-ups

-200′ side shuffles

Stuff

Posted: 03/07/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

row 10 cal EMOTM for 5 min

strength

Split Jerk 4×3

Every 2 minutes

wod 

5 rounds for time:

20 wall balls 20/14

20 cal row

Mon-Tuesday

Posted: 03/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

run 800m

WOD 

For time with a partner:

200 box jumps 24/20

EMOTM 8 cleans 135/95

Over your head

Posted: 03/05/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

3 rounds

50 singles

5 inch worms hands only

Strength

All sets on the 1:30

4 sets of: 1 strict press + 4 push presses

*use 55% of 1rm C&J or as heavy as possible

WOD

AMRAP in 12 minutes of:

3 push-presses 95/65

6 air squats

12 double unders

6 push-presses 95/65

9 air squats

15 double unders

9 push-presses

12 air squats

18 double unders

Etc…

Whoops

Posted: 03/05/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

run 800m

WOD

4 rounds for time:

15 wall balls 20/14

run 400m