Vette City CrossFit

• Monday May 29th – MEMORIAL DAY MURPH
  • “Murph”
    1-mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1-mile Run
    Weighted Vest- 20/14
    
    This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.
    
• Tues May 30th
  • “Grit”
    15:00 AMRAP
    2-4-6-8-10…
    Row (calories)
    Ski (calories)
    Bike (calories)
    
• Wed May 31st
  • “Courage”
    For time:
    30-20-10
    Back Rack Step back Lunges (95/65)
    Toes to bar
    
• Thurs Apr 1st
  • “Dedication”
    12:00 AMRAP
    15 Dumbbell Push Press (35s/25s)
    15 Kettlebell Swings (53/35)
    10x25ft Shuttle Run
    
• Fri Apr 2nd
  “Sacrifice”
  Teams of 2
  3 Rounds
  50 Burpee Box Jump Over (20)
  Reps of Back Squats Totaling 5000/4000lbs**
  *You can take the bar from the rack
  **Split reps as desired
  **Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
  
• Sat Apr 3rd
  “Heroism”
  Teams of 2
  3 Rounds:
  100 Double Unders (each/same time)
  50 GHDs, shared (Partner holds plank)
  40-30-20 Deadlifts (275/185)
  
• Sun Apr 4th
  “Honor”
  Every 1:00 (16:00)
  Minute 1: 0:30 Handstand Hold
  Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35)
  Minute 3: 5 Box Jumps (30/24)

One week until Murph.

Join up, everyone, on Monday May 29th at 8am, 9am, or 6pm to workout and honor Michael Murphy on Memorial Day. Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal and the Purple Heart.

• Mon 22nd
  • “Hawaii”
    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)
    
• Tues 23rd
  • Snatch 1×1 (Squat is included)
    Snatch – Heavy Single (10-12 minutes)
  • “Oahu”
    30/24 Calorie Row
    30 Burpees
    30/24 Calorie Row
    24 Burpee Box Jump Overs (24/20)
    30/24 Calorie Row
    18 Burpee Box Get Overs (30/24)
    
• Wed 24th
  • Clean 1×1
    Squat Clean – Heavy Single (10-12 minutes)
  • “Maui”
    10 min AMRAP
    1-2-3-4-5. . .
    Clean and Jerks (155/105)
    1 Rope Climb (or 6 Inverted Ring Rows)
    
• Thurs 25th
  • Snatch Balance 1×1
    Heavy Single Snatch Balance – Heavy Single (10-12 minutes)
  • “Honolulu”
    4 Rounds
    20/16 Calorie Assault Bike
    25 Box Step Ups (24/20)
    
• Fri 26th
  • Split Jerk 1×1
    Heavy Single Split Jerk – Heavy Single (10-12 minutes)
  • “Kauai”
    100 Wall Balls for Time as follows:
    2:00 AMRAP
    50 Double Unders
    12 Toes to Bar
    Max Wall Balls (20/14)
    *Go until you get 100 Wall Balls
    -rest 1:00 between sets-
    
• Sat 27th – HERO WOD
  
• Sun 28th
  • “Molokai”
    Every 1:00 (12:00)
    Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
    Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)

• Mon 15th
  • “Back to the Future”
    4 rounds:
    200m Run
    10 Pull-ups
    20 Push-ups
    30 Air Squats
    -Rest 4:00-
    8 rounds:
    100m Run
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    
• Tues 16th
  • Snatch 10×1
    10 Sets of 1 Squat Snatch @75% of 1RM Snatch
  • “Marty McFly & Doc”
    12:00 Amrap
    8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
    8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
    8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
    8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
    50 Double Unders (Or 25 Crossovers)
    
• Wed 17th
  • Clean 10×1
    10 sets of 1 Squat Clean @75% of 1RM Clean
  • “Roads? Where we’re going, we don’t need roads.”
    18:00 Amrap
    500/450m Row
    25 GHD’s (or stick sit-ups)
    250/225m Row
    25 V-Ups
    
• Thurs 18th
  • Split Jerk 5×2
    5 sets of 2 Split Jerks (light/moderate)
  • “George McFly”
    Every Minute (15:00)
    (40 sec work/20 sec rest)
    Min 1: Kettlebell Swings (53/35)
    Min 2: Calorie Assault Bike
    Min 3: Burpees
    
• Fri 19th
  • Snatch Balance 5×2
    5 sets of 2 Snatch Balance (light/moderate)
  • “Great Scott!”
    For Time:
    10 Front Squats (115/75)
    1-2-3-4-5-6-7
    Wall Walks
    
• Sat 20th – HERO WOD SATURDAY
  
• Sun 21st
  • “1955”
    12-10-8-10-12
    Dumbbell Cleans (50s/35s)
    *20/16 Calorie Row after each set of Cleans

• Mon 8th
  • “The Amazon Rainforest”
    800m Run
    30 Pull-Ups
    60 Push-Ups
    90 Air Squats
    400m Run
    20 Pull-Ups
    40 Push-Ups
    60 Air Squats
    200m Run
    10 Pull-Ups
    20 Push-Ups
    30 Air Squats
    
• Tues 9th
  • Snatch 3×1
    3 sets of 1 Power Snatch @85-90% of 1RM Snatch
  • Overhead Squat 3×3
    3 sets of 3 Overhead Squats @90% of 1RM Snatch
  • “Jaguar”
    For time:
    60 Wall Balls (20/14)
    30 Power Cleans (135/95)
    60 Wall Balls (20/14)
    
• Wed 10th
  • “Sloth”
    7:00 Amrap
    60/48 Calorie Row
    Max Dumbbell Snatch (70/50)
    -@10:00-
    7:00 Amrap
    60/48 Calorie Row
    Max Strict Handstand Push Ups
    -@20:00-
    7:00 Amrap
    60/48 Calorie Row
    Max Burpee Box Get Overs (30/24)
    Score is # of reps of the second movement. Do not include the Row calories in your score.
    
• Thurs 11th
  • Clean 3×1
    3 sets of 1 Clean @85-90% of 1RM Clean
  • Clean Deadlift
    3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
  • “Giant River Otter”
    15 min AMRAP
    12/10 Calorie Echo Bike
    10 Thrusters (75/55)
    12/10 Calorie Echo Bike
    8 Thrusters (95/65)
    12/10 Calorie Echo Bike
    6 Thrusters (115/75)
    12/10 Calorie Echo Bike
    4 Thrusters (135/95)
    12/10 Calorie Echo Bike
    Max Squat Clean Thrusters (155/105) in the remaining time
    Score is total reps of Squat Clean Thrusters at (155/105).
    
• Fri 12th
  • Push Press + Jerk 5×2
    5 working sets: 1 Push Press + 1 Split Jerk
  • “Anaconda”
    Every 2:00 (8 sets)
    10 Toes to Ring (Or Toes to Bar)
    10 Bench Press (115/75)
    30 Double Unders
    
• Sat 13th
  • Hero WOD
    
• Sun 14th
  • “Red Howler Monkey”
    Every minute (16:00)
    Even minute (0,2,4,6,8,10,12,14)
    3 Wall Walks
    10 V-Ups
    Odd minute (1,3,5,7,9,11,13,15)
    16 Jumping Split Lunges
    10 Alternating V-Ups

Don’t forget to be logging your scores on Sugarwod each day. If you log 20+ workouts from April 22-May21st youre entered to win the summer giveaway!

• Mon 1st – Murph Prep Monday
  • “Tennessee”
    12 min AMRAP
    200m Run
    10 Strict Pull-Up
    -Rest 2 Min-
    12 min AMRAP
    200m Run
    20 Push-Up
    -Rest 2 Min-
    12 min AMRAP
    200m Run
    30 Air Squat
  • – 2 options –
    #1 at bodyweight
    #2 with 20lb/14lb Vest (advanced)
    Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
    
• Tues 2nd –
  • Snatch 3×1
    3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • Snatch Grip Deadlift 3×3
    3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • “Diane Bailey” (Mayham Benchmark)
    21-15-9
    Deadlift (275/185)
    Strict Handstand Push Ups
    
• Wed 3rd –
  • “Great Smokey Mountains”
    5 sets:
    Echo Bike Cals 16/13
    -rest 1:00-
    Echo Bike Cals 12/10
    -rest 45 seconds-
    Eco Bike Cals 8/7
    -rest 2:00-
  • Rope Climb Practice
    
• Thurs 4th
  • Power Clean 3×1
    3 Sets x 1 Power Clean @85-90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • Front Squat 3×1
    3 Sets x 1 Front Squat @90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • “Dollywood”
    Every 4:00 (4 sets)
    25 Wall Balls (20/14)
    50 Double Unders
    4 Wall Walks
    
• Fri 5th
  • Snatch Push Press + Snatch Balance 5×2
    10-15 Minutes
    5 working sets: 1 Snatch Push Press + 1 Snatch Balance
  • “Cookville”
    For Time:
    50 Bar Facing Burpee
    50 Thruster (95/65)
    -Rest 5:00-
    For Time:
    1000m row
    
• Sat 6th – HERO WOD Saturday
  
• Sun 7th –
  • “Gatlinburg”
    21-18-15-12-9-6
    Single Arm Devils Press (50/35)
    42-36-30-24-18-12
    Abmat Sit-Ups
    (KG conv: 22.5/15)

• Mon 24th
  • Power Snatch 3×2
    3 sets x 2 Power Snatches @ 75% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • Overhead Squat 3×3
    3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • “Red Snapper”
    For Time:
    300m Run
    5 Rounds of Cindy
    250m Run
    4 Rounds of Cindy
    200m Run
    3 Rounds of Cindy
    150m Run
    2 Rounds of Cindy
    100m Run
    1 Round of Cindy
    ** 1 Round of Cindy is: **
    5 Pullups, 10 Pushups, 15 Air Squats
    
• Tues 25th
  • “Wahoo”
    7 min AMRAP
    40/32 Calorie Echo Bike
    Max Reps Line Facing Burpees
    -rest 5:00-
    7 min AMRAP
    50 Line Facing Burpees
    Max Calorie Echo Bike
    
• Wed 26th
  • Clean 3×2
    3 sets x 2 Cleans @ 80% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • Clean Deadlift 3×3
    3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • “Blue Marlin”
    50-40-30-20-10
    Double Unders
    25-20-15-10-5
    Kettlebell Swings (53/35)
    5-4-3-2-1
    Front Squats (185/125)
    (KG conv: KB 24/16, FS 83/56)
    
• Thurs 27th
  • Push Press x Split Jerk 5×3
    2 Push Press + 1 Split Jerk x 5 Working Sets
    * 10-15 minutes *
  • “King Fish”
    For Time:
    250/200m Row
    150ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    125ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    100ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    75ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    50ft Overhead Walking Plate Lunge 45/25
    (KG conv: 20/15)
    
• Fri 28th
  • “Mahi-Mahi”
    5 rounds
    10/8 Cal Echo Bike
    15 Toes to Bar
    -into-
    75 Dumbbell Snatch (50/35)
    (KG conv: 22.5/15 DB)
  • Shoulder Press 4×8
    4 sets of 8 reps @ – RPE 8/10
  • GHS Hip Extension
    4 sets: 10 reps – RPE 8
    
• Sat 29th – Hero WOD Saturday – Bring a Friend Day
  
• Sun 30th
  • “Shark”
    Every minute (10:00)
    200/175m Row
    -Rest 1:00-
    Every minute (10:00)
    6 Clean and Jerks (115/80)
    (KG conv: 52/36)

***If you weren’t able to attend Evolve this past week, take Tuesday or Wednesday to do the Evolve benchmark workout so that you have a score for next time!

• Mon 17th
  • “Half Murph”
    800m Run
    50 Pull Ups
    100 Push Ups
    150 Air Squats
    800m Run
    ***pull ups, push ups, air squats can be partitioned any way you choose, ex 10 rds, 5-10-15***
    
• Tues 18th
  • Snatch 3×2
    2 Squat Snatch x 3 sets @ 80% of 1RM Snatch
  • Snatch Grip Deadlift 3×2
    2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch
  • “Original Cheesecake”
    Men: 50-40-30-20-10 Calorie Row
    Women: 40-32-24-16-8 Cal Row
    -Rest 1 min between sets-
    
• Wed 19th
  • “Oreo Dream Extreme Cheesecake”
    For Time:
    100 Burpee Box Jump Overs (24/20)
  • Skills and Drills
    
• Thurs 20th
  • Power Clean 3×2
    2 Power Clean x 3 Sets @80% of 1RM Clean
  • Front Squat 3×2
    2 Front Squats x 3 Sets @85% of 1RM Clean
  • “Carmel Pecan Turtle Cheesecake”
    12:00 AMRAP
    12/10 Calorie Echo Bike
    12 Toes 2 Bar
    9 Dumbbell Thrusters (50s/35s)
    
• Fri 21st
  • Snatch Push Press + Snatch Balance 5×3
    2 Snatch Push Press + 1 Snatch Balance x 5 working sets (10-15 min)
  • Hero WOD “Isabel”
    For Time:
    30 Snatches (135/95)
    
• Sat 22nd
  • Hero Wod “Wittman”
    7 Rounds of:
    15 Kettlebell Swings (53/35)
    15 Power Cleans (96/65)
    15 box jumps (24/20)
  • Skill Work or Mini PUmp
    
• Sun 23rd
  • “Lemon Raspberry Cream Cheesecake”
    21-18-15-12-9-6
    Burpee to Bar (6″)
    V ups
    *50 Single Unders after each set of Vups

• Mon 10th
  • Power Snatch 3×3
    3 Power Snatch x 3 Sets @ 70% 1RM from Week 1SNATCH (Mon, Mar 27th)
  • Overhead Squat 3×3
    3 Overhead Squat x 3 Sets @ 70-80% 1RM SNATCH from Week 1(Mon, Mar 27th)
  • “Incredible Hulk”
    For Time:
    12 Burpee Box Get overs (30/24)
    24 Pull Ups
    12 Burpee Box Get overs (30/24)
    18 Chest to Bar
    12 Burpee Box Get overs (30/24)
    12 Bar Muscle-ups (or 24 Chest to Bar)
    
• Tues 11th
  • “Dr. Bruce Banner”
    100-75-50
    Double Unders
    150-100-50ft
    Single Arm Overhead Dumbbell Lunge(50/35)
    25 GHD’s (or stick sit ups) after each set of lunges
  • Accessory
    10 min Rope Climb Practice OR 5 sets of 3 rope climbs (2 min./set)
    
• Wed 12th
  • Clean 3×3
    3 cleans x 3 Sets @ 65-75% 1RM CLEAN from Week 1(Wed, Mar 29th)
  • “Kang The Conqueror”
    15:00 AMRAP
    5-4-3-2-1
    Strict Pull Up (overhang grip)
    Dumbbell Step Over (2x 50/35 to 20″)
    
• Thurs 13th
  • Split Jerk 1×1
    10-15 min of practice
    Work up to weight with great form
    New to the move, STAY LIGHT and work form
  • “Don’t Make Me Angry”
    4 ROunds
    10 Right Arm Dumbbell Cleans
    10 Left Arm Dumbbell Cleans
    20 Box Jump Overs
    
• Fri 14th
  • “Mean Green Rage Machine”
    Partner WOD:
    50/40 Cal Row
    50 Push Ups
    50/40 Cal Row
    100 Shoulder to Overhead (115/80)
    50/40 Cal Row
    50 Push Ups
    50/40 Cal Row
  • Skills and Drills: Ring Muscle Up
    
• Sat 15th – EVOLVE – Sign up for time; qr code at the gym or on social media
  • Part 1: 0-10 min (8min cap)
    9-15-21
    Cal Bike (women: 7-12-17)
    Burpees
  • Part 2: 10-20 min (10 min amrap)
    Buy In: 400m run
    Max Rounds of
    20 Double Unders
    10 Single DB Hang Clean and Jerk (5/5) (50/35)
    5 Toes to Bar
  • Part 3:
    20-30 min
    Establish 1 Rep Max/Heavy Deadlift
    
• Sun 16th
  • “Grandmaster’s Contest of Champions”
    For Time:
    80/65 Cal Echo
    100 Single Arm Dumbbell Push Press (50/35)

Happy Spring Break! If you are traveling and no able to drop into a CrossFit gym, message a coach to ask for a hotel workout you can do! Safe Travels!

• Monday 3rd –
  • “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. “
    “Romans 5:8”
    5 Sets
    25/20 Cal Echo Bike
    50 Double Unders
    4 Wall Walks
    *Rest 1 min between sets*
    
• Tuesday 4th –
  • Snatch 3×3
    3 Squat Snatch x 3 Sets @65%-75% of 1RM Snatch
    Rest 60-90 sec between sets
  • Snatch Grip Deadlift 3×3
    3 Snatch Grip deadlifts x 3 sets @90% of 1RM Snatch
    Rest 60-90 sec between sets
  • “This is how God showed his love among us: He sent his one and only Son into the world that we might live through him. This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
    1 John 4:9-10″
    3 Rounds
    30 Dumbbell Front Squats (35s/25s)
    20 Toes 2 Bar
    10 Burpees over Dumbbell
    
• Wednesday 5th
  • “I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
    “Galatians 2:20”
    16 min AMRAP
    5 Rounds
    15/12 Cal Row
    10 Box Jumps (30/24)
    Max Rounds
    12/10 Cal Row
    8 Strict Handstand Push Ups
  • Skills and Drills
    
• Thursday 6th
  • Power Clean 3×3
    3 power clean x 3 Sets @65%-75% of 1RM Power Clean
    Rest 60-90 sec between sets
  • Front Squat 3×3
    3 power clean x 3 Sets @80% of 1RM Clean
    Rest 60-90 sec between sets
  • “When he had received the drink, Jesus said, “It is finished.” With that, he bowed his head and gave up his spirit.”
    “John 19:30”
    Teams of 2
    100 GHD’s (or V-Ups)
    30 Power Cleans (185/125)
    10 x 50ft (each) Dumbbell Farmers Carry (70s/50s)
    
• Friday 7th
  • Snatch Push Press + Snatch Balance 1×1
    10-15 min practice
    stay light and focus on form
  • “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
    “John 3:16”
    10:00 AMRAP
    10 Thrusters (115/80)
    Max Reps Bar Muscle Ups (or Chest to bar)
    *Rest 1 min between sets*
    Complete Sets until your accumulate 30 bar muscles ups (or 60 chest 2 bar)
    
• Saturday 8th
  •  Today we are doing the Hero WOD “SHAM””
    7 Rounds for Time:
    11 Body-weight deadlifts
    100m sprint
    
• Sunday 9th – NO CLASSES – Happy Easter
  • “The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay.”
    “Matthew 28:5-6”
    Every 2 minutes (16:00)
    200/175m row (home: 200m run)
    15 v ups

• Mon 27th
  • Snatch 1×1
    Heavy Single Snatch (Single while maintaining good form!)
    10-12 min, rest as needed between sets
  • “Quantumania”
    14:00 AMRAP
    4 Burpees to 12″ target
    6 Alternating Dumbbell Snatch (70/50)
    8 Wallballs (20/14)
    
• Tues 28th
  • “Cassie Lang”
    3 sets:
    21-15-9
    Calorie Row (women: 16-12-8)
    42-30-18
    Double Unders
    ***Rest 3 min between sets***
  • Skills and Drills
    
• Wed 29th
  • Squat Clean 1×1
    Heavy Single (Single while maintaining good form!)
    10-12 min, rest as needed between sets
  • “Kang the Conqueror”
    15 min AMRAP
    5-4-3-2-1
    Strict Pull Ups (overhand grip)
    Dumbbell Step Over (2x 50/35 to 20″)
    
• Thurs 30th
  • Split Jerk 1×1
    10-15 Min Practice
    -Stay light and focus on form
  • “Hank Pym”
    For Time:
    50 GHD’s or Stick Sit Ups
    50×25′ shuttle run
    50 Toes 2 bar
    
• Fri 31st
  • “Ant-Man & Wasp”
    Teams of 2 (1:1)
    8 Rds each:
    3 Wall Walks
    9 Front Squats (95/65)
    10/8Cal Echo Bike
  • Accessory
    
• Sat 1st
  • “Veb”
    21-15-9
    Dumbbell Deadlifts (70s/50s)
    42-30-18
    Push Ups
    -REST 5 MIN-
    21-15-9
    Sandbag Clean (100/70)
    Deficit Push Up (4″/2″)
    
• Sun 2nd
  • “M.O.D.O.C.K”
    5-4-3-2-1
    Rope Climbs
    12/10 Echo Bike after each set of rope climbs