Vette City CrossFit

5 rounds:
Teams of 2
400m Run (Together)
10 Snatch (165/115)

The Flying Hutchman

3 sets:
15 Toes to Bar
60 Double Unders
15 Bar Facing Burpees
60 Double Unders
10 Strict Pull-ups
-rest 3 minutes between sets-

3 Person Team
7 sets: (each)
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans (185/125)
-rest 1:2 between sets-

Individual Option:
7 sets:
200/175m Row
50 yd sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)
4 Squat Cleans (185/125)
-complete a set every 5:00-

10 rounds:
15 Wall Balls (20/14)
2 Rope Climbs (Or 8 Burpee Pull-ups)

• See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

“Haley”

Every 3:00 (8 sets)
12/10 Calorie Echo Bike

-rest 45-seconds-

15/12 Calorie Row

-rest remainder of 3 minutes-

Gui

5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

*Optional: perform with weight vest (20/14)

• See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

For Time:

45/36 Cal Row
9 Curtis P Complex(95/65)
35/28 Cal Row
7 Curtis P Complex
25/20 Cal Row
5 Curtis P Complex
15/12 Cal Row
3 Curtis P Complex

1 Curtis P Complex=
1 Power Clean
1 Front Rack Lunge Left
1 Front Rack Lunge Right
1 Push Press

Snatch Complex

5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats

*Score = Heaviest Load

“Overwhelmed”

For Time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs (24″/20″)
9 Overhead Squats (115/85)
3 Burpee Box Jump Overs (24″/20″)
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
7 Overhead Squats (115/85)
5 Burpee Box Jump Overs (24″/20″)
6 Overhead Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (115/85)
7 Burpee Box Jump Overs (24″/20″)
4 Overhead Squats (115/85)
8 Burpee Box Jump Overs (24″/20″)
3 Overhead Squats (115/85)
9 Burpee Box Jump Overs (24″/20″)
2 Overhead Squats (115/85)
10 Burpee Box Jump Overs (24″/20″)
1 Overhead Squat (115/85)

[Kilos = 52/38]

*Score = Time it takes to complete the workout

“Five Minute Major”

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters

Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]

*Score = Sum Total Rounds + Reps

“Ergalicious”

10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike

Rest 1 Minute Between Rounds

*Time Cap = 35 Minutes
*Score = Time it takes to complete the workout including rest