CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Walk the Walk (Time) For Time: 75/55 Calorie Assault Bike 50 Meter Walking Lunge 75 AbMat Sit-ups 50 Meter Walking Lunge 75/55 Calorie Assault Bike*20 min time cap
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O,P,F: Hot & Heavy – TEAM (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 60 Calorie Row 50 Pull-ups 40 Power Cleans 30 Thrusters *one athlete…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Tempo Front Squats On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand *start at 60% of 1RM Main Crossfit…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Mood Swing (AMRAP – Rounds and Reps) AMRAP 16: 21/15 Calorie Assault Bike 12 Kettlebell Swings (32/24) 2 Rope Climbs (4 City Box) P: Mood Swing – PERFORMANCE…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Low Tide (3 Rounds for reps) AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (42.5/30) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Overhead Complex On every 2 mins x 4 rounds: 1 Push Press + 2 Push Jerks *build Main Crossfit Metcon O: Little Dipper (Time) 21-15-9: Push Jerks (60/40) Lateral Barbell…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Back Squat On every 2 mins x 6 rounds: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 76% Set 3: 2 Reps @ 82% Set 4: 6…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Strict Press EMOM 10 3 Strict Press Main Crossfit Metcon O,P: Shoulder Pads (AMRAP – Reps) Ascending Ladder for 8 Minutes: 3 Strict Presses (35/25), 100 Meter Run 6 Strict…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O,P,F: Iron Lotus – TEAM (Time) Teams of 3 For Time (30 Minute Cap): 800 Meter Team Weighted Run (9/6) 80/60 Calorie Row 80 Box Jump Overs (24/20)…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Tempo Deadlift On every 90 seconds x 5 rounds: Build to a Moderate Single *Tempo: 5 Seconds Up & Down Main Crossfit Metcon O: Steam Roller (Time) For Time: 25/18…