Wednesday 190508
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…
Thursday 190502
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…
Wednesday 190501
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…
Tuesday 190430
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Boat Race (3 Rounds for time) 3 Rounds: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds*22 min time cap Accessory Work O: Metcon (No Measure)…
THURSDAY 180405
OPEN “Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00 “Goat Finisher” On the Minute x 10 Movement of choice PERFORMANCE “Mean Machine” 3 Rounds: 3:00 Calorie Row 2:0010m Shuttle Run 1:00 Burpees...
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WEDNESDAY 180404
OPEN/PERFORMANCE “50-50” Teams of 3: 1) AMRAP 7: 50 Push Press (60/40) 50 Push Press (70/47.5) AMRAP Push Press (85/60) rest 3 minutes 2) AMRAP 7: 50 Back Squats (70/47.5) 50 Back Squats (85/60) AMRAP Back Squats (100/70) rest 3...
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WEDNESDAY 180328
OPEN "“High Roller” AMRAP 16: 200m Run 15 Sumo Deadlift High Pulls (42.5/30) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups PERFORMANCE “High Roller” AMRAP 16: 200m Run 15 Sumo Deadlift High Pulls (35/25) 12 Burpee Box Jumps...
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Tuesday 180327
OPEN Pause Front Squat Heavy Single “Four Score” 4 Rounds, On The 4:00: 14/12 Calorie Bike 15 Front Squats (42.5/30) 12 x Shuttle Sprints (10m) PERFORMANCE Pause Front Squat Heavy Single "Four Score” 4 Rounds, On The 4:00: 14/12 Calorie...
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Monday 180326
OPEN Snatch 10 mins to work up to a Heavy Single Hang Squat Snatch “Cloud Nine” AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Dumbbell Snatches (22.5/15) PERFORMANCE Snatch 10 mins to work up to a...
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Saturday 180324
OPEN “18.5” AMRAP 7: 3 Thrusters (45/29) 3 Chest-to-bar pull-ups 6 Thrusters (45/29) 6 Chest-to-bar pull-ups 9 Thrusters (45/29) 9 Chest-to-bar pull-ups 12 Thrusters (45/29) 12 Chest-to-bar pull-ups 15 Thrusters (45/29) 15 Chest-to-bar pull-ups 18 Thrusters (45/29) 18 Chest-to-bar pull-ups...
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