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 (AMRAP – Reps)

5 Rounds of 3:00 On / 1:00 Off

20/15 Calorie Bike

12 OHS (135/95)

Max Effort Lateral Burpees in Remaining Time
Subtract 3 calories per round if you don’t make it to the burpees

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

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Village CrossFit – CrossFit

Warm-up

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

3 Rounds:

200m Row

20 Ab-Mat Sit-Ups w/ Medball

Metcon

Metcon (No Measure)

Every 5min x 7 Round

250m Row or 200m Run

30 DU (Scale: 60 Singles)

20 Russian KBS (70/55)

10 KB SDHP (70/55)

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

Strength

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

10 Box Jump Overs (24/20)

10 Burpees

10 Power Snatches (95/65)

20 In-and-Outs (Abs)

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

Barbell Complex

You have 20min to find a heavy 1 rep max for the following barbell complex:

3 Cleans + 2 Front Squats + 1 Jerk

Note: You can power clean or squat clean as needed. All reps must be done unbroken

Metcon

Metcon (Time)

For Time:

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

Squat Cleans (155/110)

HSPU

T2B

Time Cap: 25min

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

Strength

Deadlift (3 x 3; 2 x 2)

3 x 3 @75%; 2 x 2 @80%

Metcon

Metcon (Time)

5 Rounds for Time:

4 Muscle-Up*

8 Deadlifts (225/155)

12 Cal Row/Bike

16 AbMat Sit-up

*Scale: 1 MU = 1 Burpee Pull-Up

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

Metcon (Time)

For time (Partner WOD):

200 Burpees to bumper plate

200 Wall Balls (20/14)

200 Push-Ups

200 Plate Ground to Overhead (45/35)

200 Partner Wall Ball Toss (20/14)

*You can break it up in any rep scheme

*One athlete work while the other rest aside from the partner wall ball toss.

Time Cap: 40min

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 (AMRAP – Rounds and Reps)

AMRAP 30:

5 Handstand Push-ups

10 Alternating Pistols

15 Deadlifts (135/95)

20 Abmat SitUps

—

[On the 0:00]: 200M Run

[On the 6:00]: 400M Run

[On the 12:00]: 600MRun

[On the 18:00]: 800M Run

[On the 24:00]: 1000M 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

Hatch Program Week 12 – Back Squat / Front Squat

Back Squat Working Sets:

1×5 (60%)

1×5 (70%)

1×5 (75%)

1×5 (75%)

Front Squat Working Sets:

1×5 (65%)

1×5 (70%)

1×5 (75%)
Front Squat Portion Only

Metcon

Metcon (Time)

3 Rounds For Time:

500m Row

20 Toes to Bar

30 Hang Dumbbell Snatches (50/35)

40 Air Squats

1 Lap Single Dumbbell Overhead Walking Lunges (each arm)

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

Strength

Hatch Program Week 12 – Back Squat / Front Squat

Back Squat Working Sets:

1×5 (60%)

1×5 (70%)

1×5 (75%)

1×5 (75%)

Front Squat Working Sets:

1×5 (65%)

1×5 (70%)

1×5 (75%)
Back Squat Portion Only

Metcon

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1 Poor Man’s Bench (155/105)

100M KB Farmers Carry

10 Calorie Bike