WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill Metcon (No Measure) EMOM x 5 MINUTES :40 Double or Triple Under Practice Option 1: Penguin Jumps Option 2: 2 Single Unders + 1 Double Unders Option 3: 2 Double Unders…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout 1: Metcon (Time) FOR TIME 3 ROUNDS 20/15 Cal Bike 15 Pull-Ups 20 Overhead Walking Lunges (42.5/30)|(30/20) -Rest 3:00- 1 ROUND 60/45 Cal Bike 30 Pull-Ups 60 Overhead Walking Lunge (Score…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Extended Warm-up Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – 5-8 Hips to Bar MIN 2 – Practice Transition Over Bar MIN 3 – Single or Double Unders (No Measure)…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout 2: The Chief – PERFORMANCE (5 Rounds for reps) 5 Rounds: AMRAP 3: 3 Power Cleans (52.5/35) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds 1: The Chief (5…

CrossFit VLT – CrossFit Skill Practise HSPU and Pull Up variations to be used today. Workout 16 Minute CAP 1: Metcon (Time) FOR TIME 400m Run 18 Strict Handstand Push-Ups 18 Strict Pull-Ups 400m Run 36 Handstand Push-Ups 36 Pull-Ups*…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength S1: Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex… 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (Score is Weight)…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Rope Climb/ Rope Climb Progression Practice (No Measure) Team Workout TEAM: Metcon (Time) FOR TIME 400m KB Carry (24/16)|(16/12)* 40 Burpees 6 Rope…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength 3 Strict Press + 3 Sumo Deadlift High Pull *Build to a Light to Moderate weight.On an 8min running clock build to a light-moderate weight. Workout 1: Metcon (Time) 2 ROUNDS…

CrossFit VLT – VLTCROSSFIT Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-up Metcon (No Measure)…

CrossFit VLT, CrossFit VLT Airport West – VLTCROSSFIT Team Workout TEAM1: Metcon (Time) IN TEAMS OF 2… 20 ROUNDS FOR TIME* 3 Front Squats (60/45)|(45/30) 3 Power Snatch 3 Pull Ups *Alternate every round. Partner 1 completes a round while…