Vette City CrossFit

“Station Wagon”

On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest

[Kilos = 32/24]

*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up

Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.

6 sets of 2:
Barbell Front Squats

*Score – Heaviest Load

Part 2: “Three Strikes”

AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]

[Kilos = 22.5/15]

*Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.

For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

“Marston”

AMRAP 20:
1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees

[Kilos = 142/102.5]

*Score = Rounds + Reps

“Pit Stop”

3 Rounds For Time:
500m Bike
20 American Kettlebell Swings (53/35)
500m Bike
20 Reverse Burpees

[Kilos = 13/9]

*Score = Time it takes to complete the workout

“Only Frans”

For Time:
15-12-9:
Thrusters (95/65)
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters (115/85)
3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:
Thrusters (135/95)
Burpee Pull Ups

[Kilos=]
(43/29)
(52/38)
(61/43)

*Score = Time it takes to complete the workout

“Push to Start”

2-4-6-8-10:
Wall Walks
Deadlifts (275/185)
Double Unders (10x)

[Kilos = 124/84]

*Score = Time it takes to complete the workout

“Heat Wave”

TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
. . .
The workout will end with P2 completing 1,500 Meter Bike

*Score = Time it takes to complete the workout

“The Other Total”

For Max Load:
Power Clean
Bench Press
Overhead Squat

*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)

“Opening Up”

AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
…
Add 10 Wall Balls Per Round

[Kilos = 9/6]

*Score = Rounds + Reps

Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.