CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Train Wreck (8 Rounds for reps) 8 Rounds: 40 Seconds Power Cleans (60/40) 20 Seconds Rest 40 Seconds Bike Calories 20 Seconds Rest P: Train Wreck – PERFORMANCE…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Front Squat On every 2 mins x 5 rounds: 1 Tempo Front Squat + 1 Front Squat (Tempo – 5 seconds down.No pause in bottom) Main Crossfit Metcon O: Jack…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics Conditioning O: Strict Handstand Push Ups For Time: 50 Strict Handstand Push Ups *10 min time cap PUT TIME IN COMMENTS P: Handstand Push-ups For Time: 50 Kipping Handstand Push Ups…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Back Squat On every 2 mins x 6 rounds: Set 1 – 4 reps @ 60-70% of 1RM Set 2- 2 reps Set 3 – 4 reps @ 60-70% of…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics O: Metcon (No Measure) EMOM 12 Odd – 8-12 Strict Handstand Push Ups Even – 8-12 (4-6 per leg) Pistol Squats*these are not scored. Choose options that you can move well…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Hogwarts (AMRAP – Rounds and Reps) AMRAP 15: 21/15 Calorie Assault Bike 15 Kettlebell Swings (32/24) 30 AbMat Sit-ups 15 Goblet Squats (32/24) P: Hogwarts – PERFORMANCE (AMRAP…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O: Bubba Gump (Time) 3 Rounds: 800 Meter Run 30 Deadlifts (70/47.5) 30 Lateral Barbell Burpees*30 min time cap P: Bubba Gump – PERFORMANCE (Time) 3 Rounds: 800…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Overhead Squat 12 mins to find: Heavy Set of 3 F: Front Rack Reverse Lunge 12 mins to find: Heavy set of 10 (5 per leg alternating) Main Crossfit Metcon…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Old Town Road (Time) 6 Rounds: 15/12 Calorie Assault Bike 80 Meters Farmers Carry (24/16) 9 Strict Toes to Bar*city does farmers carry in laneway *kettlebells MUST come…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Clean Complex On every 2:00 x 5 rounds: 3 Power Cleans 3 Push Jerks *build F: Clean Complex On every 2:00 x 5 rounds: 3 Muscle/Power Cleans 3 Push Press…