WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Old MacDonald (Time) 5 Rounds: 100m Single KB Farmers Carry (32/24) 30 AbMat Sit-ups 20 KB Swings (32/24)*30 min time cap *carry 50m with one arm and 50m…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Paused Overhead Squat On every 90 seconds x 5: Build to a Heavy Single (3 Second Pause) Main Crossfit Metcon O: Double Jointed (AMRAP – Rounds and Reps) AMRAP 16:…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Sea Horse (Time) 3 Rounds: 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs*30 min time cap F: Sea Horse – FITNESS (Time) 3 Rounds: 20…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Metcon (Weight) On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks *build Main Crossfit Metcon O: Randy Savage (AMRAP – Rounds and Reps) AMRAP…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Lynne-sanity (AMRAP – Reps) 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups 400 Meter Run

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O,P,F: 4th Down (3 Rounds for reps) AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings 21 Thrusters Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: 3 Position Power Clean Power Clean Technique On the 1:30 x 7 Sets: 3-Position Power Clean* *3-Position Clean: 1 High Hang Power Clean (high thigh) 1 Hang Power Clean (knees)…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Climbing Annie (Time) 10-20-30-40-50: Double Unders AbMat Sit-ups 2-4-6-8-10 (City) Rope Climbs 1-2-3-4-5 (Airport West) Rope Climbs*18 min time cap P: Climbing Annie – PERFORMANCE (Time) 10-20-30-40-50: Double…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Paused Backsquat On the 1:30 x 6 Sets: 1 Pausing Back Squat (3 Seconds in bottom) + 1 Back Squat *build Main Crossfit Metcon O: Step Aerobics (Time) 3 Rounds…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Piggy Back (Time) Teams of 2 12 Rounds For Time (25 min cap) 12 Alternating DB Snatches (22.5/15) 12 Lateral Burpees Over DB 100 Meter Run *Switch After…