WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P,F: Deadlift (3-3-3-3) FOR LOAD 15 mins to find: 3-3-3-3 Double-Overhand “Quiet” Deadlift O,P,F: Shoulder Press (5-5-5-5) FOR LOAD 10 mins to find: 5-5-5-5 Tempo Strict Press (1111) Finisher O,P: Metcon…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P,F: NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat O,P: NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x 2 MINUTES Max Calorie BikeBeginner…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Hang Power Clean (3×3) FOR LOAD 10 mins to find: 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Workout…

CrossFit VLT, CrossFit VLT Airport West – CrossFit O,P,F: Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… Pull-Up Progression* *Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into… 5 SETS FOR QUALITY 2…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Upper Crust (Time) 10 Rounds: 4 Strict Pull-ups 8 Push-ups 12/8 Calorie Assault Bike*20 min time cap

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: Bike Drop – TEAM (Time) Teams of 3: For Time (30 Minute Cap): 60/45 Calorie Assault Bike 75 Power Snatches 75 Thrusters (35/25) 60/45 Calorie Assault Bike…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Front Squat EMOM x 8 rounds: 1 Front Squat *build Main Crossfit Metcon O: Marston (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (140/90) 10 Toes to Bar 15…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Pausing Push Jerk 10 mins to work up to a: Heavy Set of 2 *2 Second Pause in Dip & Catch Main Crossfit Metcon O,P,F: iMax (Weight) On the 3:00…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Airplane Mode (Time) 2 Rounds: 50/35 Calorie Bike/Ski 1000/800 Meter Row 50 Wallballs (20/14)*25 min time cap P: Airplane Mode – PERFORMANCE (Time) 2 Rounds: 1000 Meter Run…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Paused Power Clean On every 2 mins x 6 rounds: Heavy Set of 2 *2 Second Pause at Knee & In Catch Main Crossfit Metcon O: Zoolander (AMRAP – Rounds…