WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Team 2k Row (Time) Teams of 2: For Time: 2,000 Meter Row *Every minute including 0:00 5 Toes to Bar *both athletes complete Toes to Bar at the…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Front Squat Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 66% of 1RM Front Squat This…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Bench Press On every 2 mins x 7 rounds: 7 Bench Press *build Main Crossfit Metcon O,P: Mass Destruction (AMRAP – Rounds and Reps) AMRAP 12: 4 Strict Pull-ups 8…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O: Mind Eraser (AMRAP – Rounds and Reps) AMRAP 20: 7 Power Cleans (60/40) 7 Burpees 200 Meter Run P: Mind Eraser – PERFORMANCE (AMRAP – Rounds and…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Power Snatch On every 90 seconds x 5 rounds: 5 Touch & Go Power Snatches *build F: Muscle Snatch On every 90 seconds x 5 rounds: 5 Touch & Go…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Bar Rescue (Time) 0:00 – 8:00 Work up to a 3RM Cluster 8:00 – 12:00 Rest 12:00 – 27:00 5 Rounds: 21 Deadlifts 12 Push Presses Barbell: (52.5/35)*15…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics Conditioning O: Handstand Push-ups EMOM 8 5 Strict Handstand Push Ups + 5 Kipping Handstand Push Ups P: Handstand Push-ups EMOM 8 5 Kipping Handstand Push Ups + 5 Push Ups…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Run DMC (Time) 4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 Dumbbell Snatches (22.5/15)*25 min time cap P: Run DMC – PERFORMANCE…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Front Squat Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 63% of 1 Rep Front Squat…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: State Farm (Time) 5 Rounds: 50 Meter Prowler Push (40/20) 100 Meter Dumbbell Farmers Carry (22.5’s/15’s) 200 Meter Run F: State Farm – FITNESS (Time) 5 Rounds: 50…