Monday 191118
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Cluster 8 mins to build to a: 1 Rep Heavy Cluster Main Crossfit Metcon O: Jack (AMRAP – Rounds and Reps) AMRAP 20: 10 Push Press (52.5/35) 10 Kettlebell Swings…
Sunday 191117
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Sunday Scaries (Time) 3 Rounds: 200 Meter KB Farmers Carry (24/16) 30/21 Calorie Assault Bike 400 Meter Row*21 min time cap
Saturday 191116
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: Bermuda Triangle (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 200 Meter Weighted Run (9/6) 7 Burpees 7 Deadlifts (100/70) *Next Athlete Begins Round When…
Friday 191115
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Team Encore (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25: 1000 Meter Row 50 Synchro Air Squats 30 Power Cleans (70/47.5) from 25-35 mins Work up…
Thursday 191114
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Hit and Run (Time) 4 Rounds: 400 Meter Run 12 Dumbbell Snatches (22.5/15) 21 Single Dumbbell Squats (22.5/15)*24 min time cap F: Hit and Run – FITNESS (Time)…
Wednesday 191113
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: My Fitness Pals (Calories) Teams of 3 5 Rounds: Minute 1: 50 Double Unders Minute 2: 25 AbMat Sit-ups Minute 3: Max Calorie Bike/Ski Minute 4: Rest *Score…
Tuesday 191112
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Power Snatch On the Minute x 12: 3 Power Snatches *build Main Crossfit Metcon O: High Noon (AMRAP – Rounds and Reps) AMRAP 12: 12 Power Snatches (42.5/30) 12 Push-ups…
Monday 191111
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Squat Clean and Jerk On the Minute x 10: 1 Squat Clean + 1 Jerk (any style) *build F: Clean Complex On the Minute x 10: 1 Power Clean +…
Sunday 191110
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Strict Press 10 mins to find: 3 rep heavy Main Crossfit Metcon O,P: Grand Slam (Time) 5 Rounds: 10 Strict Press (35/25) 20 Ballslams (9/6)*12 min time cap F: Grand…
Saturday 191109
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O,P: Crossfit OPEN 20.5 (Time) For time: 40 Ring Muscle Ups 80 Cal Row 120 Wallballs (20/14)*20 min time cap *partition reps anyway you like F: Crossfit OPEN…