Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Metcon

Metcon (Time)

For Time:

Buy-In: 100 DU*

40 Hang Power Clean (75/55)

40 Push-Ups

40 Back Squats (75/55)

40 Ring Dips

40 OHS (75/55)

40 AbMat Sit-Ups

40 Thrusters (75/55)

40 Barbell Upright Row (75/55)

Buy-Out: 100 DU*

*Scale: 2X Single Unders

Village CrossFit – CrossFit

EMOTM

Metcon (No Measure)

12 Min EMOTM

Min 1: 12 Back Rack Lunges (135/95)

Min 2: 30s Handstand Walk / Attempts / Shoulder Taps

Min 3: 12 T2B

Metcon

Metcon (Time)

Partner WOD

1000m Row

1 Squat Clean (225/155)

20 C2B

1 Squat Clean

20 Wall Balls (30/20)

1 Squat Clean

20 Muscle Ups

1 Squat Clean

20 Wall Balls

1 Squat Clean

20 C2B

1 Squat Clean

1000m Row
Partners alternate on squat clean

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Line Drills v1) (No Measure)

Line Drills (Down and Back):

High Knees

Butt Kickers

Toy Soldiers

Quad Stretch

Hip Openers (Knee to Chest then Rotate Out)

Super Mario

Side Shuffle

Karaoke

Bear Crawl Down / Duck Walk Back

Burpee Broad Jump (Down Only)

Metcon

Half 5th Mountain (Time)

For Time:

50 Burpees

800m Run

50 Air Squats

800m Run

50 Sit-Ups

800m Run

50 Push-Ups

800m Run

50 Pull-Ups

800m Run
w/ 20# Vest

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Metcon

Metcon (No Measure)

Every :90 x 16 Rds

Odd Rds: 10 Wall Balls + 30 DU

Even Rds: 6 Push Press (115/85) + 4 Hang Squat Snatch

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Strength

Metcon (Weight)

Hang Squat Clean + Split Jerk

2 x (2+2) (55%)

2 x (2+2) (65%)

1 x (1+2) (70%)

2 x (1+1) (75%)

Metcon

Metcon (Time)

For Time:

50/40 Cal Assault Bike

50 Deadlift (135/95)

50 Lateral Bar Burpees

Village CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

2 Partner WOD

6 Rounds of:

4:00 On / 2:00 Off

400m Run

8 Synchro Thrusters (135/95)

Max Effort Muscle Ups in Remaining Time
MU Sub: Bar MU or Burpee Pull-Ups

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Scap Raises) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scap Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

HSPU*

Burpees

1-2-3-4-5-6-7-8-9-10

Squat Cleans (185/135)

Barbell Roll-Out

Complete reps in the following order: 10 HSPU + 10 Burpees + 1 Squat Clean + 1 Barbell Roll-Out; 9 HSPU + 9 Burpees + 2 Squat Cleans + 2 Barbell Roll-Out; ….etc.

*Scale: Pike Push-Ups, Seated DB Strict Press

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up | Row + Sit-Ups (No Measure)

3 Rounds:

200m Row

20 Ab-Mat Sit-Ups w/ Medball

Strength

Client’s Pick (Time: 20min to work on movement)

Pick one of the following movements to work on: Clean and Jerk, Power Snatch, or Thruster

Metcon

Metcon (Time)

For Time:

100 DU*

90 Wall Balls (20/14)

80 DU

70 Russian KBS (55/35)

60 DU

50 Overhead Alt Lunges w/ Plate (45/35)

40 DU

30 Leg Raises w/ Plate (45/35)

20 DU

10 D-Ball Over Shoulder (100/80)

*Scale: 2X Single Unders

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Metcon

Metcon (Time)

For Time:

10 * 20 * 30 * 40 *

-Back Squats (95/65)

-Shoulder-to-Overhead (95/65)

-Deadlifts (95/65)

-Poor Man’s Bench (95/65)

400m Run for each *
Time Cap: 40min

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Metcon

Metcon (Time)

For Time:

25 Cal Row

25 Clean and Jerk (95/65)

60 T2B

—-Rest 3min—-

25 Cal Row

25 Power Snatches (95/65)

40 Pull-Ups

—-Rest 3min—-

25 Cal Row

25 OHS (95/65)

20 Chest-to-Bar Pull-Ups
Time Cap: 35min