Vette City CrossFit

“Shrink Wrap”

10-9-8-7-6-5-4-3-2-1:
Power Snatches (75/55)
Burpees

“Litter Box”

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

“Up and Under”

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]

Cash Out: 1 Mile Run

“Speed Demon”

AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Wreck Bag Run (50/35)
30 Chest to Bar Pull-ups
400 Meter Wreck Bag Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

“Dead Meat”

For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)

“Never Forget”

For Time:
Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

“Double Agent”

3 Rounds For Time

80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)

“Big Baller”

AMRAP 18:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Deadlifts (225/155)
20 Double Dumbbell Push Presses (50’s/35’s)
10 Dumbbell Renegade Rows (50’s/35’s)

“The Ocho”

On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run

9 am Only

“Smitty”

With a partner for time

3 rounds

Run 400 M

40 Power Clean 95/65

40 Front Squat 95/65

40 Push Jerk 95/65

40 Back Squat 95/65

40 Burpee over the Bar 95/65

then

—Run 400m at the end of 3rd round—

W/ Vest

“No Handlebars”

For Time:
1,500/1,200 Meter Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1,500/1,200 Meter Row

“Dream Team”

[Teams of 2]
AMRAP 20:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)

“Mirror, Mirror”

For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
7 Rope Climbs
400 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run

“Baggage Claim”

3 Rounds For Time:
400 Meter Run
200 Meter Medball Run (20/14)
10 Power Snatches (135/95)

Strength:

Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

-Then-

“Treasure Chest”

3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike

“Born to Run”

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)

Strength:

Light Snatch Complex

1 Power Snatch

1 Tempo Overhead Squat

-Then-

“Empty Calories”

27-21-15-9:
Row Calories
Overhead Squats (95/65)

“Over It”

On the 2:00 x 3 Rounds:
15/12 Calorie Row
12 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Calorie Row
9 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Calorie Row
6 Lateral Burpees Over Rower

“Oil Change”

For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)

Strength:

Back Squat

Build to a heavy 7-5-3

-Then-

“21 Savage”

For Time:
Buy-In: 75/50 Calorie Assault Bike
Directly Into…
21 Double Dumbbell Front Squats (50’s/35’s)
21 Double Dumbbell Push Presses (50’s/35’s)
21 Double Dumbbell Hang Clusters (50’s/35’s)

“Buttercup”

On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts

“Kelly Rowland”

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

“4Ever”

AMRAP 4:
27/21 Calorie Assault Bike
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Assault Bike
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Assault Bike
15 Burpees
15 Pull-ups

“It’s Goin’ Down”

21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)

After Each Round: 30 Double Unders

“3..2..1.. Rest”

3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Burpee Box Jumps (24″/20″)
AMRAP 1: Calorie Bike

Rest 2 Minutes Between Rounds

“1-800-Macho-Man”

3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

“Dumbo”

5 Rounds [25 Minute Time Cap]:
21/15 Calorie Assault Bike
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

“Shoot Your Shot”

AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)

“Four Eyes”

On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean*

Strength:

Squat Snatch

Build to Heavy Single

“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)

“Merry Go ‘Round”

For Time:
400 Meter Single Dumbbell Farmers Carry (50/35)
70/50 Calorie Assault Bike
200’ Walking Lunge
70/50 Calorie Assault Bike
400 Meter Single Dumbbell Farmers Carry (50/35)

“Space Needle”

For Time:
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run

“Buy,Buy,Buy”

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)

“Wheelie Time”

5 Rounds:
30 Push-ups
20 Deadlifts (155/105)
10/7 Calorie Bike

1 Minute Rest Between Rounds

“Kicking & Screaming”

AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

“Charlie Brown”

On the 15:00 x 2 Rounds:
800 Meter Run
40/30 Calorie Assault Bike
40/30 Calorie Row
200 Meter MedBall Run (20/14)

Strength:

Squat Clean Thruster

Build to a heavy single

“Granola Bar”

AMRAP 12:
7 Clusters (135/95)
14 Lateral Burpees Over Barbell

On the 3:00 x 5 Rounds:
40 Double Unders
200 Meter Run

Time Remaining:
Max Strict Pull-ups

“Imaginary Friends”

On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

“Free Agent”

6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups

“Repeat After Me”

AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max Meter Row

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees

Strength:

Barbell Complex:

Build to a heavy:

2 Power Cleans

2 Front Squats

2 Push Jerks

“Snickers”

30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 95/65

“Goodie Bag”

For Time:
800 Meter Run
50/35 Calorie Assault Bike
40 Toes to Bar
400 Meter Run
40 Dumbbell Box Step-ups (50/35) (24″/20″)
50/35 Calorie Assault Bike
800 Meter Run

“Catch & Release”

On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

“6 Feet Apart”

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks (50/35)

Rest 2 Minutes

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks (70/50)

“Heartburn”

For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Strength:

Power Snatch

Build to a heavy single

“Hot Flash”

30-20-10:
Power Snatches (95/65)
Assault Bike Calories

“Tee Time”

5 Rounds:
20 Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row