WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Stamina O,P,F: Front Squat Alternating On the Minute x 12 (6 Rounds): Odd – 1 Front Squat Even – 2 Back Squats Barbell: 87% of 1RM Front Squat *Last cycle of stamina…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Always Remembered (Time) Teams of 2: Buy-In: 2001 Meter Row 4 Rounds: 9 Rope Climbs 11 Bear Complexes (60/40) Cash Out: 2977 Meter Row P: Always Remembered –…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: Thumb War (AMRAP – Reps) Teams of 2: 8 Rounds (24 mins): 1 Minute Wallballs (20/14) 1 Minute Hang Power Snatch (35/25) 1 Minute Bike Calories *athletes…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Tummy Time (Time) 15-12-9-12-15: Toes to Bar Deadlifts (100/70) Lateral Barbell Burpees*22 min time cap P: Tummy Time – PERFORMANCE (Time) 15-12-9-12-15: Toes to Bar Deadlifts (85/60) Lateral…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Family Feud (AMRAP – Rounds and Reps) Class Divides Into 2 Even Teams: AMRAP 25: Buy-In: 800 Meter Run 10 Meter Sled Push/Pull (40/20) 100 Meter Weighted Run…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Power Snatch 8 mins to find a: 1 rep heavy Power Snatch Main Crossfit Metcon O: Sandy Cheeks (Time) 3 Rounds: 30/24 Calorie Row 30 AbMat Sit-ups 30 DB Hang…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics Conditioning O: Metcon (AMRAP – Reps) AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-ups 2 Strict Pull-ups 3 Strict Handstand Push-ups 3 Strict Pull-ups … Continue…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Stamina Builder O,P,F: Front Squat Alternating On the Minute x 12 (6 Rounds): Odd – 1 Front Squat Even – 2 Back Squats Barbell: 84% of 1RM Front Squat *Last cycle of…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: T-Rex (Weight) On the 4:00 x 5 Rounds: 12/9 Calorie Row 6 Hang Power Cleans 12/9 Calorie Row 6 Push Jerks Build in Barbell Weight

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O: Dead & Company (Time) For Time: Buy-In: 1600 Meter Run 21-15-9: Deadlifts (100/70) Box Jump Overs (24/20) Toes to Bar Buy-Out: 1600 Meter Run*32 min time cap…