WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Back Squat On every 2 mins x 6 rounds: Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88% Set 4: 6…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O,P,F: Powder Keg (3 Rounds for reps) AMRAP 5: 600 Meter Run (500 City) 1 Round of “Cindy” Max Clean and Jerks Rest 5 Minutes AMRAP 5: 400…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P: Thruster 8-10 Mins to: Work up to a 1RM *off the rack F: Thruster 8-10 Mins to: Work up to a 3RM *off the rack Main Crossfit Metcon O: Blitzen…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Hang Power Snatch On every 2 mins x 6 rounds: 3 Hang Power Snatches *build Main Crossfit Metcon O: Castaway (Time) For Time: 100 Air Squats 600 Meter Run (500…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Back Squat On every 2 mins x 6 rounds: Set 1 – 6 Reps @ 74% Set 2 – 4 Reps @ 80% Set 3 – 2 Reps @ 86%…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Side Hustle (AMRAP – Rounds and Reps) AMRAP 15: 20 Russian Kettlebell Swings (32/24) 100 Meter Single Kettlebell Farmers Carry (32/24) 400 Meter Row

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon Can be done individual or partner (alternating exercises) O: 12 Days of Christmas (Time) 1 Clean & Jerk (100/70) 2 Muscle-Ups 3 Box Jumps (30/24) 4 Hang Squat Snatch…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Stairmaster (Time) 30-20-10: Row Calories Dumbbell Box Step-ups (22.5/15) Directly Into… 10-20-30: Alternating Dumbbell Snatch (22.5/15) Wallballs (20/14) *female calories: 21-14-7*25 min time cap F: Stairmaster – FITNESS…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Body Slam (Weight) On the 4:00 x 5 Rounds: 25 AbMat Sit-ups 15 Slam Balls (9/6) 5 Push Press (from floor) Build in Weight on the Push Press…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Front Squat On every 2 mins x 6 rounds: 3 Front Squats Build to Heavy Set Main Crossfit Metcon O: Geico (AMRAP – Rounds and Reps) AMRAP 15: 60 Double…