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CrossFit VLT, CrossFit VLT Airport West – CrossFit Basics – Airport West Warm-up Metcon (No Measure) Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Strict/Push Press (BTN) 5 Stiff Legged Deadlifts 5 Clean High Pulls 5 Muscle Clean…
Sunday 190630
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Watermelon (Time) 4 Rounds: 500 Meter Row 35 AbMat Sit-ups 20 Kettlebell Swings (32.5/24)*24 min time cap P: Watermelon (Time) 4 Rounds: 500 Meter Row 35 AbMat Sit-ups…
Saturday 190629
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O,P,F: Walmart – TEAM (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 12/9 Calorie Assault Bike/Row 10 Medicine Ball Squat Jumps (9/6) 5 Power Clean and…
Friday 190628
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Deadlift 10 mins to find: 1. Heavy single Deadlift 2. Heavy 10 rep Deadlifts (record in comments) Main Crossfit Metcon O,P: El Niño (Time) For Time: 1600 Meter Run 50…
Thursday 190627
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Mano y Mano (Calories) Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Farmers Carry (24/16)*one bike/kettlebell set per 3…
Wednesday 190626
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Weightlifting Complex On every 2 mins x 6 Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats *build F: Weightlifting Complex On every 2…
Tuesday 190625
CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics O: Strict Handstand Push Ups EMOM 6 3-5 reps *choose an option that will challenge you. Eg. Deficit *no scoring P: Handstand Push-ups EMOM 6 3-5 reps *choose an option that…
Monday 190624
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Back Squat On every 90 seconds x 6 rounds 3 reps *start at 75% and build F: Back Squat On every 90 seconds x 6 rounds 3-5 reps Main Crossfit…
Sunday 190623
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Fall Back (Time) 15-12-9-6-3: Deadlifts (85/60) Barbell Facing Burpees*15 min time cap P: Fall Back – PERFORMANCE (Time) 15-12-9-6-3: Deadlifts (70/47.5) Barbell Facing Burpees F: Fall Back –…
Saturday 190622
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: Moneybags – TEAM (Time) For Time: Teams of 3 (30 Minute Cap) 800 Meter Weighted Run 75 Box Jump Overs (24/20) 50 Clean and Jerks (60/40) 15…