Vette City CrossFit

• Monday Jan 30th
  • Deadlift 5×5
    5 Deadlift x 5 sets @65% of Heavy Single (Week 1)
    Complete a set on the 2 min mark
  • “Taylor Swift”
    2 sets
    12 Devils Press (50s/35s)
    50 Double Unders
    8 Devils Press (50s/35s)
    50 Double Unders
    4 Devils Press (50s/35s)
    50 Double Unders
    -rest 2 min between sets-
    
• Tuesday Jan 31st
  • Back Squat 5×5
    5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
    Complete a set on the 2 min mark
  • “I Knew Your Were Trouble”
    For Time:
    40/32 Cal Echo Bike
    50 Pull Ups
    40/32 Cal Echo Bike
    
• Wednesday Feb 1
  • Bench Press 5×5
    5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
    Complete a set on the 2 min mark
  • “Shake it Off”
    75 Burpee Box Jump Overs (24″/20″)
    Every 2 min, including 0:00, preform 5 front squats
    
• Thursday Feb 2
  • Power Snatch 10×5
    EMOM for 10:00
    5 Power Snatch
    Use lightweight that can be cycled smoothly for 5 Touch and Go reps
  • “Look What You Made Me Do”
    4 Sets:
    1 min Max Push Press (45/35)
    1 min Max Abmat sit ups
    1 min Max Walking Lunge Steps
    1 min rest
    
• Friday Feb 3rd
  • Open 14.4
    AMRAP 14:00
    60 Calorie Row
    50 Toes 2 bar
    40 Wall Balls
    30 Power Cleans (135/95)
    20 Muscle Ups
  • Skills and Drills
    Handstand Hold
    
• Saturday Feb 4th
  • “We are Never Ever Getting Back Together”
    Partner Workout
    400m Run together (or 1600m bike split)
    30 Wall Walks
    800m Run together
    60 Overhead Squats(95/65)
    400m Run together
  • Core Work
    
• Sunday Feb 5th
  • “Our Song”
    10 Rounds
    8 Dumbbell Bench (50s/35s)
    16/14 Cal Bike

• Monday 23rd
  • Back Squat 1×1
    Heavy single (10-12 min)
  • “Toyota”
    For Time
    500-400-300-200-100m
    Row
    50-40-30-20-10
    Air Squats
    
    **Women distance 400-320-240-160-80
    
• Tuesday 24th
  • Power Clean + Push Jerk 10×5
    5 Power Cleans + 5 Push Jerks
    Lightweight that can be cycles smoothly for touch and go reps
  • “Honda”
    3 Rounds for Time:
    20 Handstand Push Ups
    30 Toes 2 Bar
    50′ Front Rack Walking Lunge (95/65)
    
• Wednesday 25th
  • Bench Press 1×1
    Heavy Single (10-12 minutes)
  • “General Motors”
    80/65 Echo Bike
    EMOM (including 0:00) preform 5 Burpee to Plate (10 lb. Hi-Temp)
    
• Thursday 26th
  • Deadlift 1×1
    Heavy Single (10-12 min)
  • “Mazda”
    Teams of 2
    6 sets (each/1:1)
    100 ft sandbag carry (150/100) or DB Farmers carry (70s/50s)
    6 High Box Jumps (36/30)
    
• Friday 27th
  • “Open Workout 12.4/13.3”
    12:00 AMRAP
    150 Wallballs
    90 Double Unders
    30 Muscle Ups
  • Skills and Drills Session
    Focus: Handstand Hold
    
• Saturday 28th – 8am WOD and 9am Jump Rope Clinic
  • “Ford”
    Teams of 2
    20 Rope Climbs
    40/32 Calories Row (Each at the same time – 2 rowers)
    60 Clean & Jerks (135/95)
    
    Individual Option:
    10, 40/32, 30
  • Mini Pump Session
    
• Sunday 29th
  • “Volkswagen”
    21-18-15-12-9-6-3
    KB Swings (53/35)
    42-36-30-24-18-12-6
    Walking Lunge Steps

• Sunday Jan 15th
  • “Ratatouille”
    For Time:
    150 Kettlebell Swings (53/35)
    *** every time you break you complete 10 burpee to 6″ bar/target
  • BikeErg Interval
    
• Monday Jan 16th
  • “Ducky”
    21-15-9
    Power Cleans (115/80)
    Bar Facing Burpees
  • Flat Bench DB Chest Fly
  • Single Arm DB Kickback
    
• Tuesday Jan 17th
  • “Littlefoot”
    15-12-9
    Dumbbell Thrusters (50/35)
    Dumbbell Box Step Ups
    16/14 Calorie Echo Bike
  • Core Work
    
• Wednesday Jan 18th
  • TBD
  • Hang Power Snatch 10×1
    EMOM (10:00)
    1 hang power snatch (build in weight as form will allow)
    
• Thursday Jan 19th
  • “Cera”
    Teams of 2
    120 GHD’s (or Stick Sit ups)
    12 Rope Climbs (or 40 strict pull ups)
    240 Wall Balls (20/14)
    
    Individual:
    50 GHDs (or stick sit ups)
    5 rope climbs
    100 Wallballs
    
• Friday Jan 20th – 3rd drawing for Open Athletes
  • “11.2”
    15:00 AMRAP
    9 Deadlifts
    12 Hand Release Push Ups
    15 Box Jumps (24/20)
    
• Saturday Jan 21st – HEALTHY POT LUCK DAY (bring a dish to share and send us the recipe)
  • “Spike”
    Teams of 2:
    3 Rounds
    2000m/1750m row
    30 synchro dumbbell front squats (50/35)
    (or 60 DB front squats)
    
    Individual:
    3 rounds:
    1000m/850m row
    30 DB front squats
    
• Sunday Jan 22nd
  • “Petrie”
    Every 2:00 x 8 sets
    12 Burpee Pull-Ups

• Sun Jan 8th
  • 6 Sets (1 set every 3:00)
    3/2 Rope Climbs (or 12 Burpee Pull ups)
    6 Sandbag to Shoulder (150/100) or 185/125 Power Clean
    
• Mon Jan 9th
  • “Croissant”
    20 min AMRAP
    16/14 Cal Echo Bike
    15 Shoulder Press (75/55)
    9 Strict Pull Ups
  • Inverted Skull Crusher
    4 sets: 10 reps
    *rest 1:00-1:30 between
  • GHD Hip Raise
    4 sets: 20 reps; unload or holding a plate or DB
    
• Tues Jan 10th
  • “Cream Cheese Danish”
    For Time
    10-9-8-7-6-5-4-3-2-1
    Sumo Deadlift High Pull (95/65)
    15 Wallballs (20/14)
  • Hang Power Clean 10×1
    EMOM (10:00)
    1 Hang Power Clean (building in weight as form allows)
    
• Wed Jan 11th
  • “Cannoli”
    50/40 Calorie Row
    40 GHD’s or Stick Sit Ups
    30 Burpee Box Get Overs (30/24)
    40 GHD’s or Stick Sit Ups
    50/40 Calorie Row
  • DB Good Mornings
    4 sets: 10 reps
    *rest 1:30-2:00 between
  • Ring Curls
    4 sets: 10 reps
    *rest 1:30-2:00 between
    
• Thurs Jan 12th
  • “Baguette”
    Teams of 2
    5 sets (each 1:1)
    50 Double Unders
    10 Front Squats (135/95)
    5 Power Cleans (135/95)
  • Lateral Bank Walk
    4 sets: 30 years
    *rest 2:00-2:30 between sets
  • Single Leg DB Hip Thrust
    4 sets: 10 reps (each side)
    *rest 2:00-2:30 between sets
    
• Fri Jan 13th
  • “19.3”
    For Time
    200′ Dumbbell Overhead Walking Lunge (50/35)
    50 Alt. Single Dumbbell Step Up (50/35)(24/20)
    50 Strict Handstand Push-ups
    200′ Handstand Walk
    
• Sat Jan 14th
  • “Eclairs”
    Teams of 2:
    60 Bench Press (135/85)
    800m Run together
    40 Bench Press (155/100)
    800m Run together
    20 Bench Press (185/115)
    800m Run together
  • Core Work
    4 rds
    15 Overhead Plate Sit ups
    7 alligator Rolls
    30 sec Face Up Chinese Plank
    30 Flutter kicks (each side)
    30 yd Offset Overhead farmers carry
    30 yd Offset Overhead farmers carry
    

• Sunday, Jan 1st
  • BikeErg: Lactate Threshold
    10 min at RPE3, rest 1 min
    2000m at RPE6, rest 1 min
    
    5 sets
    500m at RPE6
    2min at RPE3
    No rest between sets
    
  • “New Years Resolution”
    2 sets
    5 Rounds
    1 Rope Climb
    50′ Single Dumbbell Walking Lunge (50/35)
    ***REST 5 min between sets***
    
• Monday, Jan 2nd
  • “Elsa and Anna”
    10 Rounds
    16/13 Cal Row
    8 Burpees over rower
  • Accessory Work
    Goblet Squats
    Russian Kettlebell Swing
    
• Tuesday, Jan 3rd
  • 3 Overhead Squat 5×3
    3 Overhead squat x 5 sets @ 60-70% of 1rm
    rest 60-90 seconds between sets
  • “Fran”
    21-15-9
    Thrusters (95-65)
    Pull Ups
    
• Wednesday, Jan 4th
  • Push Jerk 5×3
    3 Push Jerks x 5 Sets @60-70% of 1rm
    rest 60-90 seconds between sets
  • “Kristoff and Sven”
    16:00 AMRAP
    16 Alt. Dumbbell Snatch (50/35)
    16 GHDs (or stick sit ups)
    16 Box Jump Overs (20)
    
• Thursday, Jan 5th
  • “Noah’s Ark”
    Teams of 2 (1:1)
    42-34-26-18-8 Echo Bike
    (36-28-20-14-6 women)
  • Accessory
    Double DB Prone Row
    Lying DB Hamstring Curl
    
• Friday, Jan 6th
  • Snatch 1×1
    10 min to establish a 1rm
    rest 60-90 sec. between sets
  • Clean and Jerk 1×1
    10 min to build to 1rm
    rest 60-90 sec between sets
  • “Walking on Water”
    11.1/14.1
    10:00 AMRAP
    30 Double Unders
    15 Power Snatch (75/55)
    
• Saturday, Jan 7th
  • “Oaken”
    Teams of 2
    2000/1750m Row
    200 wall balls (20/14)
    2000/1750m Row
    100 Dumbbell Box Step ups (24/20)(50s/35s)
    2000/1750m Row
    
    Individual
    1000/850m Row
    100wall balls (20/14)
    1000/850m Row
    50 Dumbbell Box Step ups (24/20)(50s/35s)
    1000/850m Row

• Sunday Dec 25 – Gym Closed – Merry Christmas
  
• Monday Dec 26th
  • Snatch Push Press + Overhead Squat 1×2
    1 Snatch Push Press + 1 Overhead Squat
    Work up to heavy in 10-12 min
  • “Times Square Ball Drop”
    5-10-15-20-15-10-5
    Pull Ups
    GHS’s or Stick Sit Ups
    **2 Wall Walks after each round
    
• Tuesday Dec 27th
  • 3 Position Power Clean (Ground, Below the knee, Hang) 1×3
    1 Power Clean + 1 below the knee power clean + 1 Hang Power Clean
    Complex is completely unbroken
    Work up to heavy set in 10-12 min
  • “Black Eyed Peas and Collard Greens”
    10 Rounds
    7 Dumbbell Deadlifts (50s/35s)
    7 Dumbbell Front Squats (50s/35s)
    7 Dumbbell Shoulder to Overhead (50s/35s)
    
• Wednesday Dec 28th
  • “Midnight Kiss”
    3:00 Max Calorie Bike
    3:00 Rest
    3:00 Max 25ft Shuttle Run
    3:00 Rest
    3:00 Max Calorie Bike
  • Accessory Work
    EMOM 10 min – 3-5 strict Pull ups
    
• Thursday Dec 29th
  • Snatch 5×1
    Preform 5 singles within 60-75% of 1RM Snatch
    Rest 60-90 sec between sets
  • Clean and Jerk 5×1
    Preform 5 singles within 60-75% of 1RM clean and jerk
    Rest 60-90 sec between sets
  • “12 White Grapes”
    AMRAP 10 Min
    1-2-3-4-5-6…
    Power Clean (135/95)
    Bar Facing Burpees
    
• Friday Dec 30th
  • “The Final Countdown”
    3 Rounds
    30 Wall Balls (20/14)
    60 Double Unders
    30 Toes to Bar
    60 Double Unders
  • Hamstring Ring Curls
    4 sets: 10 Reps
  • Seated Dbl Dumbbell Shoulder Press
    4 sets: 10 reps
    
• Saturday Dec 31st
  • “2022 into 2023”
    Teams of 2
    10 sets (each/1:1)
    23/18 Calorie Ski or Row
    23/18 Calorie Bike
  • Mini Pump Session
    3 Rounds
    10 Banded Pushups
    10 Single Arm KB Situps (left)
    10 Single Arm KB Situps (right)
    100ft KB Overhead Walk (50L/50R)

CLOSED CHRISTMAS DAY

• Sunday 18th
  • BikeErg Lactate Threshold
    4000m, 4 min at easy, 3000m, 3 min at easy, 2000m, 2 min at easy, 1000m, 1 min at easy
    alternate interval speed between 400m fast and 400m easy. Finish each interval with a 200m Sprint.
  • “Dall Sheep”
    2 sets
    5 rounds
    5 deadlifts
    
• Monday 19th
  • “It’s Beginning to Look a Lot Like Christmas”
    Every 3:00 (8 sets)
    12/10 Calorie Echo Bike
    10 Dumbbell Thrusters (50s/35s)
  • Accessory Work
    
• Tuesday 20th
  • 3 Position Power Snatch (Ground, Below the knee, Above the Knee) 5×3
    1 Power Snatch + 1 Below the Knee Power Snatch + 1 Above the Knee Power Snatch x 5 sets
  • “Rockin’ Around the Christmas Tree”
    “Bad Annie”
    100-80-60-40-20
    Double Unders
    50-40-30-20-10
    Sit ups
    
• Wednesday 21st
  • Front Squat + Push Press + 1 Push Jerk
    work up to heavy in 10-12 minutes (look back at your Dec 6th)
  • “Cindy Lou Who”
    “Cindy”
    AMRAP 20 Minutes
    5 Pull Ups
    10 Push Ups
    15 Air Squats
    
• Thursday 22nd
  • Snatch Balance 1×1
    Heavy Snatch Balance – work upto heavy *for the day*
  • “Silver Bells”
    Teams of 2
    10 Rounds (each/ 1:1)
    200/175m row
    
• Friday 23rd
• EDIT: CLOSED FOR IMPENDING WEATHER. Stay safe!
• Suggest doing Saturdays at home WOD and then Saturday 8/9am will have 12 Days of Christmas as an option!
  • “12 Days of Christmas”
    1 Squat Snatch (135/95)
    2 Bar Facing Burpees
    3 Pull Ups
    4 Toes 2 Bar
    5 Hang Power Clean (135/95)
    6 Pushups
    7 Wallballs (20/14)
    8 Kettlebell Swings (53/35)
    9 Sit Ups
    10 Air Squats
    11 Box Jumps (30/24)
    12 Overhead Squats (135/95)
    
• Saturday 24th
  • “Oh Holy Night”
    5 Sets
    1 min max Burpee to target (6″ above finger tips)
    1 min max Double Unders
    1 min max Stick Sit Ups
    1 min Rest
    
    (AT HOME)
    5 Sets
    1 min max Burpees
    1 min max Line Hops
    1 min max Sit Ups
    1 min Rest
    

• Sunday 11th
  • BikeErg: Lactate Threshold
    2 Rounds – 3x (3 min at RPE7.5, 2 min at RPE7)
  • “Cathey Crime Scene”
    3 Rounds
    30 Dumbbell Bench Press (50/35s)
    90 Double Unders

• Monday 12th
  • 2 Snatch Push Press + 1 Overhead Squat 1×3
    Work up to heavy in 10-12 min
  • “Polar Bear”
    3 Rounds
    10 Front Squats (95/65)
    10 Toes to Bar
    10 Burpees over Bar
    -rest until 7:00-
    For Time:
    30 Burpee over Bar
    30 Toes to Bar
    30 Front Squats (95/65)

• Tuesday 13th
  • Clean Deadlift + Hang Power Clean + Push Jerk 5×9
    5 Deadlifts + 3 Hang Power Clean + 1 Push Jerk
    Work up to heavy, unbroken set
  • “Artic Fox”
    4 sets
    2:30 AMRAP
    20 Double Dumbbell Box Step Ups (2×35/20)(20″ for all)
    Max Strict Handstand Push Ups in remaining time
    -rest 1 min between sets-

• Wednesday 14th
  • “Narwhal”
    AMRAP 12 minutes
    4 Bar Muscle Ups (or 8 Burpee Pull Ups)
    10×25′ Shuttle Runs

• Thursday 15th
  • Clean and Jerk 10×1
    Preform 10 singles within 70-80% of 1RM Clean and jerk
    Rest 60-90 Seconds between sets
  • “Snowshoe Horse”
    Teams of 2
    50-40-30-20-10
    Box Jump Overs
    30/24 Calorie Row
    
    Individual Option:
    25-20-15-10-5

• Friday 16th
  • “Arctic Puffin”
    5 Rounds
    15 Shoulder to overhead (95/65)
    12 Cheast to Bar Paull ups
    9 Sumo Deadlift High Pulls (95/65)

• Saturday 17th
  • “Harp Seal”
    Death by Bike ERg and GHD
    Every 2 Min:
    12 GHD Sit ups (or 12 stick sit ups)
    Bike Erg Calories (start with 10/8 and add 2 until you cannot complete in 2 minutes)

• Sun, Dec 4th
  • Metcon
    Every Min (10 minutes)
    9/7 Cal Bike
    -Rest 3:00-
    Every Min (10 minutes)
    10 Burpee Box Jump Overs (20)
    
• Mon. Dec 5th
  • “Scott VanderSHOOT and Ben Freaking Davidson”
    6 sets (1 set every 2:30)
    12 x 25′ Shuttle Run
    15 GHD sit ups or 15 medball ab mat sit ups
    -Rest 5 Min-
    6 sets (1 set every 2:30)
    60 double unders
    20 push ups
    
• Tues. Dec 6th
  • Front Squat + Push Press + Push Jerk 1×4
    2 Front Squats + 1 Push Press + 1 Push Jerk
    Work up to heavy in 10-12 min
  • “Hunsucker & Malone”
    4 Rounds
    24 Deadlifts (95/65)
    18 Hang power cleans (95/65)
    12 Shoulder to Overhead (95/65)
    
• Wed. Dec 7th
  • Snatch Deadlift + Power Snatch 5×5
    3 Snatch Deadlift + 2 Power Snatch x 5 sets
    Work up to a comfortable heavy
  • “Jake LockHURT”
    1000/850m row
    75 Wallballs (20/14)
    25 Burpee Pull-ups
    
• Thurs. Dec 8th
  • “Ro Bro”
    6 sets (every 3:00)
    10 Toes 2 Bar
    15 Box Jump Overs (24/20)
    10 Toes to Bar
    
• Fri. Dec 9th
  • Thruster 1×1
    Work up to a heavy single
  • “Body by Brian”
    Thrusters (75/55) 21-18-15-12-9
    Cal Echo Bike 18-15-12-9-7
    (14-12-10-8-6 women)
    
• Sat Dec 10th – Special Workout
  • There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
    Bring a friend, spouse, neighbor, or family.
    Join the fun and come celebrate…

• Sun 27th
  • BikeErg: Lactate Threshold
    2 rds, 3x(2 min at RPE7, 3 min at RPE7.5
  • Metcon
    Teams of 2, 3 rds
    15 Synchro Box Jump Overs (24/20)
    30 Power Snatch (135/95)
    
• Mon 28th
  • 3 Snatch Push Press + 1 Overhead Squat
  • “Huli Huli Chicken”
    4 sets (new set every 5 min)
    16/13 Cal Echo Bike
    20 Wallballs (20/14)
    50′ Overhead Plate Walking Lunges (45/25)

• Tues 29th
  • Power Clean + Hang Power Clean + Push Jerk x 2 x 4 set – Work up to heavy, unbroken
  • “Hawiian Shaved Ice”
    7 min AMRAP
    3 Power Cleans (185/125)
    5 Box Jumps (30/24)

• Wed 30th
  • “Acai Bowls”
    For Time:
    1-2-3-4-5-6-7-8-9-10
    Thrusters (115/80)
    2-4-6-8-10-12-14-16-18-20
    50′ shuttle runs (25’=1 rep)
  • Accessory Work
    Every Min for 10 Min
    3-5 Strict Pull Ups
    (Optional: 1 sec pause at top, 2-3 sec negative)
    

• Thurs 1st
  • Snatch 10×1: Preform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets ( 1 each minute)
  • “Malasadas (Open 12.1)
    7:00 AMRAP
    Max Burpees to Bar (6″ target)

• Fri 2nd
  • “Haupai Pie”
    2 Sets:
    50 Ab Mat Sit Ups
    50 Toes to Bar
    -rest 5 min between sets-
  • Accessory
    3 Sets:
    50′ Sled Push (heavy) or 50′ Farmers Carry (heavy)
    10 Bulgarian Split Squats (each side)

• Sat 3rd
  • “Poke Bowls”
    Teams of 2
    50-40-30-20-10
    Calorie Ski (or Row)
    Strict Handstand Push Ups
    Bench Press (135/95)
    
    Individual:
    25-20-15-10-5