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

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (Time)

3 Rounds for Time:

21 Wall Balls

15 HSPU

9 Bear Complex

Bear Complex Weight:

Rd 1: 95/65

Rd 2: 115/80

Rd 3: 135/95

* Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Metcon

Metcon (Time)

24 Rounds for Time (Partner WOD)

6 Cal Row

6 OHS (95/65)

6 T2B

6 Box Jumps (24/20)

*Partner A completes entire while Partner B rest. Switch when Partner A is done with the entire round. 12 rounds each.

Time Cap: 35min

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

Shoulder Press

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon

Metcon (AMRAP – Reps)

20min AMRAP:

20 Pull-Ups

20 Burpees

15 Cleans (135/95)

20 Pull-Ups

20 Burpees

13 Cleans (155/110)

20 Pull-Ups

20 Burpees

11 Cleans (185/135)

20 Pull-Ups

20 Burpees

9 Cleans (205/145)

20 Pull-Ups

20 Burpees

7 Cleans (225/155)

*Cleans can be power or squat

Village CrossFit – CrossFit

EMOTM

Metcon (Weight)

EMOM 3 Min

4 Clean & Jerks (135/95)

–Rest 1 Min–

EMOM 3 Min

3 Clean & Jerks (165/115)

–Rest 1 Min–

EMOM 3 Min

2 Clean & Jerks (185/135)

–Rest 1 Min–

3:00 to Find 1 RM Clean & Jerk

Metcon

Metcon (Time)

2 Partner WOD

20 RFT Alternating

30 Double Unders*

6 T2B
*Partner Penalty = 5 Burpees per Miss

Village CrossFit – CrossFit

Metcon

The 12 Days of Outlaw (Time)

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150#
Complete as 1; 2 + 1; 3 + 2 + 1;…

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)

Below Knee Hang Snatch

4×4 (50/55/60/70%)

1×3 @ 75%

1×3 @ 80%

2×1 @ (85/92%)

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

10 Wall Balls (20/14)

10 KBS (70/55)

150m Row

— Rest 2min —

10min AMRAP

10 Thrusters (95/65)

10 KB SDLHP (70/55)

100m Run

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)

Power Clean + Push Jerk + Squat Clean + Split Jerk

2x 2+2+2+2 (50/60%)

1x 1+1+2+2 (65/70%)

1x 1+1+1+2 (75%)

1x 1+0+1+1 (80%)

2x 0+0+1+1 (85/88%)

Metcon

Metcon (Time)

100 Front Squats (115/75)

*every time you break: 7 T2B + 2 BMU

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 (Partner Wod):

100 DB Snatch from Hang (25 on each side) (50/35)

100 Calorie Row

100 D-Ball Over Shoulder (100/80)

100 Calorie Row

100 Deadlifts (275/195)

100 Calorie Row

100 HSPU

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:

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

Shoulder-to-Overhead (185/135)

*After each round complete:

5 Box Jumps (30/24)

10 Burpees

15 AbMat Sit-ups

-Shoulder-to-Overhead done off the rack

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

Deadlift – 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

5 Rounds for Time:

400m Run

10 Overhead Alt Lunges (75/55)

10 SDHP (75/55)

10 Thrusters (75/55)

Time Cap: 25min