VCF Vigilante

Part I. 3 Rounds:
3:00 on/ 1:00 off
Ever 30 secs
4 Hang Power Clean with weight increasing each round
RX1: 135/95
RX2: 155\105
RX3: 175/115
—Rest 2 min—
PartII. 3 Rounds:
3:00 min on/ 1:00 min off
AMRAP
7 KBS 70/55
7 Burpees

Partner WOD

For Time:
400m Med Ball Carry
150 WB
150 BJ Overs
150 Med Ball AB Throw
400m Med Ball Carry

Crossfit L1 WOD

40/30/20/10
Wall Ball 20/14
Walking Lunges
Mountain Climbers

Crossfit L2 WOD

2 Rounds:
400m Run with plate 45/25
50 OH Lunges
50 Plate Pushups

Crossfit L1 WOD

5 Rounds of:
500m Row/400m Run
30 Straight Leg Situps
20 Ball Slams 20/15
10 Toe Touch with slam ball

Crossfit L2 WOD

“Throwback Thurday | Aug 28 2013”
AMRAP 17 Minutes:
3 Front Squat 185/125
15 KB Swings 55/35
100m Farmers Walk with 1 KB right
15 KB Swings
3 Front Squat
100m Farmers Walk with 1KB left

Crossfit L1 WOD

20 min EMOTM:
3 DB Curtis P 50/35
2 Burpees

Crossfit L2 WOD

21-15-9
deadlift/clean/snatch 155/105
pullup/c2b/bar mu (scale to ring row/pull/c2b)

21 = 8 | 7 | 6
15 = 6 | 5 | 4
9 = 4 | 3 | 2

Crossfit L1 WOD

Buy in: 50 Double Unders (150 Singles)
3 Rounds of:
10 DB Push-ups
15 DB Lunges 50/35
20 Russian Twists
25 Slam Ball 30/20
Cash out: 50 Doubles

Crossfit L2 WOD

In 20 minutes complete as many rounds of:
3 hang power clean 185/135
6 box dips
9 box jumps 24/20
27 double unders

Crossfit L1 WOD

21-15-9
DB Renegade Row 35/25
AbMat Sit-Up
DB Squat 35/25

Crossfit L2 WOD

“Helen”
3 rounds
400m run
21 kb swings 55/35
12 pullups

VCF Vigilante WOD

EMOTM 10 min
1 Power Clean 165/115
1 Hang Power Clean 165/115
2 Front Squat 165/115
—rest 3 min—
100 DU
9 CJ (165/115)
9 Strict Pull Ups
75 DU
12 CJ (135/95)
12 C2B
50 DU
15 CJ (95/65)
15 Pull Ups

Crossfit L2 WOD

2 person team, divide the squat jumps, both partners must complete all other reps on their own
800m Partner run
50 Squat jumps
10 knees to elbows
40 Squat jumps
20 Push-ups
30 Squat jumps
30 ab mat Sit-ups
20 Squat jumps
40 Pull-ups
10 Squat jumps
800M Partner Run

Crossfit L1 WOD

4 rounds:
200m Bumper Plate Carry
10 KB Swing (55/35)
15 Slam Balls
20 Mountain Climbers
200m bumper plate carry

Crossfit L2 WOD

Part I: 8 Min AMRAP
– 200m Run
– 250m Row (split class, alternate between run/row)
Rest 90 seconds
Part II: 8 Min AMRAP
– 8 Push Ups
– 10 P. Cleans (105/70)
– 12 Front Rack Lunge (105/70)

Crossfit L1 WOD

4 rounds
18 DB hang squat clean (35#/25#)
18 Pull-ups
Cash-out: 10 Man Maker

Crossfit L2 WOD

4 rounds:
6 Rings Dips / Box Dips
9 Ball Slams (30/20)
12 Box jumps (24”/20”)
15 OH Bumper Plate Lunges (45/25)
45 Second Plank hold

Crossfit L1 WOD

Part I: 8 Min AMRAP
– 200m Run
– 250m Row (split class, alternate between run/row)
Part II: 8 Min AMRAP
8 Push Ups
10 KB SDHP (55/35)
12 KB Lunge

Crossfit L2 WOD

Cash in: 100 DU
5 RFT
10 OHS (135/95)
10 Burpees
Cash Out: 100 DU