Archive for the ‘CrossFit Trainers’ Category

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

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