- *** ANNOUNCEMENTS:
- Thursday: 40th and 50th Birthday WOD for Sarah and Chris!
- Friday: No Classes
- Saturday: Top Dog Competition, Events: 8-3pm
- Mon 10th
- “Mozzarella”
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under - Strength and Accessory
- “Mozzarella”
- Tues 11th
- Front Pause Squat 5×2
- Weighted Chin Up 5×3
- “Gouda”
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
- Wed 12th
- Bench Press 5×2
- High Box Jumps 5×3
- “Blue Cheese”
Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
- Thurs 13th
- “Happy 40th Birthday, Coach Sarah! + Happy 50th Birthday, Coach Chris!”
Buy In: 500m Run(together)
50 Thrusters(95/65)
40 Cal Bike
50 T2B
40 Overhead Squats(95/65)
50 Power Cleans(95/65)
40 Cal Row
Cash Out: 400m Run(together)
- “Happy 40th Birthday, Coach Sarah! + Happy 50th Birthday, Coach Chris!”
- Friday 14th – No Class –
Knock out a fun deck of cards workout at home.
Shuffle the deck and flip them over to see your workout flow. All Face cards = 10 reps
Ex ( 5 of hearts, King of Diamonds and Ace of spades = 5 Air Squats, 10 V ups and 1 Burpee)
Spades: Push Ups, Hearts: Air Squats, Diamonds: V Ups, Clubs: Burpees
Continue until all cards are gone. - Sat 15th – If you’re not competing , come cheer on your friends!
- Sun 16th
- “Havarti” (“Death By Burpees”)
Every 1:00 for as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
- “Havarti” (“Death By Burpees”)
Vette City CrossFit 