“Under Fire”
For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups
Join us at 9 am to support the Bishop family.
“Sea Legs”
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)
Strength:
Strict Press
Build to a heavy 5-3-1
-Then-
“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike or Row
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
“Drop Anchor”
AMRAP 10: Row for Meters
On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings
Kettlebell: 53/35
“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
100/75 Calorie Assault Bike or Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
100/75 Calorie Assault Bike or Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
“Layaway”
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)
Strength:
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
-Then-
“Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
“Fuller Circle”
For Time:
800 M Run
125 Double Unders
2k Row
125 Double Unders
800 M Run
Strength:
Power Clean
Build to a heavy 2
-then-
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
“Stomping Grounds”
On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike or Row
25 Double Unders
5 Front Squats
“Bee’s Knees”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike or Row
1 Minute Rest
Strength:
Push Press
Build to a heavy set of 10
-Then-
“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)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish
“Air Walker”
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
9 am only!!
9 am class only!!!
“Fran”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
Strength
Deadlift
Build to heavy set of 5
-Then-
“Bender”
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
“Saving Grace”
In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Row
50 Toes to Bar
In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)
Strength:
Snatch Complex
Build to heavy:
Power snatch- Overhead squat- Squat snatch
-Then-
“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
“Bells and Whistles”
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl 25′ Handstand Walk
Strength:
Squat Clean Complex:
Build to heavy 3 position Squat clean
High Hang-Low Hang-Ground Squat Clean
-Then-
“Clean Sheet”
AMRAP 3:
9/6 Calorie Assault Bike Or Row
9 Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike or Row
7 Hang Squat Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike or Row
5 Squat Cleans (135/95)
Merry Christmas to all!!!
No Class
“12 Days of Christmas”
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Row
“Single File”
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike or Row
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)
Dumbbells: (35’s/20’s)
Christmas Eve: 9 am only
Christmas Day: Closed
New Years Eve and Day: 9 am Only
“12 Days of Christmas”
(95/65)
1 Deadlift
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pulls
MERRY CHRISTMAS!!
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
“Spin Cycle”
AMRAP 18:
3 Rope Climbs
20/14 Calorie Assault Bike or Row
60 Double Unders
Strength:
Overhead Squats
Build to a heavy set of 5
-then-
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
“Dopamine”
5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)
“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
“Backstop”
5 Rounds:
10 Dumbbell Front Rack Reverse Lunges (50/35)
20/14 Calorie Assault Bike Or Row
“Team 10k Row”
For Time:
10,000 Meter Row
Teams of 3. Switching Every 250 Meters.
“Joker”
For Time:
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.
Strength:
Power Snatch
Build to a Heavy set of 5
-Then-
“Play Ball”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
“Crash Course”
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Med Ball Cleans (20/14)
Strength:
Back Squats
3×5
-Then-
“Freddy Krueger”
21-15-9:
Kettlebell Swings (70/53)
Burpees
“Sweat Buckets”
For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike
Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike
Don’t forget that Friday is Vette City Crossfit Party @ 6pm
We will be doing a partner WOD for anyone so bring friends and family.
See you there!
