Village CrossFit – CrossFit

Weightlifting

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):

25 Pull-Ups

50 Back Squats (135/95)

25 Pull-Ups

75 Cal Row

50 Back Squats (135/95)

25 Pull-Ups

100 Wall Balls (20/14)

75 Cal Row

50 Back Squats (135/95)

25 Pull-Ups

125 Push-Ups

100 Wall Balls (20/14)

75 Cal Row

50 Back Squats (135/95)

25 Pull-Ups

Time Cap: 50min

*Back Squats can be done offf rack.

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (DB) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-then 2 rounds-

10 DB Strict Press

10 DB Squats

10 DB Lunges

10 DB RDL

Metcon

Metcon (Time)

8 Rounds for Time:

40 DU*

8 DB Renegade Row (50/35)

8 Pistols

8 DB Poor Man’s Bench (50/35)

8 Leg Raises w/ DB (50/35)

8 DB RDL (50/35)

*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:

2-4-6-8-10

T2B

Clean and Jerk (135/95)

—-Rest 3min—-

3-6-9-12-15

HSPU*

Front Squats (135/95)

*Scale: Pike Push-Ups

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Metcon

Metcon (Time)

For Time (Partner WOD):

1 Round of:

60 Cal Row

50 2-for-1 Wall Ball (20/14)

50 Barbell Rollout

2 Rounds of:

40 Cal Row

30 Squat Cleans (155/110)

30 Barbell Rollout

3 Rounds of:

20 Cal Row

10 Bar Muscle-Ups*

10 Barbell Rollout

*1 Ring MU = 2 Ring Rows + 2 Ring Dips

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

400m Run

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Metcon

Metcon (Time)

For Time:

200 meter Run

40 Burpees

200 meter Run

40 V-Ups

200 meter Run

40 Lunges

200 meter Run

40 Pull-ups

200 meter Run

40 Lunges

200 meter Run

40 V-ups

200 meter Run

40 Burpees

*40 Min Time Cap*

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: 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (AMRAP – Reps)

EMOM for 15 minutes

From 0:00-5:00, every minute on the minute of:

5 Thrusters (115/85 lb)

From 5:00-10:00, every minute on the minute of:

3 Thrusters (135/95 lb)

From 10:00-15:00, every minute on the minute of:

1 Thruster (165/115 lb)

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

4 x 3 Front Squat

Complete a heavy 3 rep front squat for 4 sets.

Metcon

Metcon (AMRAP – Reps)

Fight gone bad style

3 Rounds of:

Min 1: OHS (115/80)

Min 2: Box Jumps Overs (30/24)

Min 3: Hang Power Snatch

Min 4: Slam Balls (30/20)

Min 5: Double Unders

Min 6: Rest

*for RX Box jump over must be clear jump over the box with no landing on box.

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Line Drills v2) (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Metcon

Metcon (Time)

400m Run

10 T2B

10 C&J @ 155/105

— Rest 1 Min —

400m Run

12 T2B

8 C&J @ 185/125

— Rest 1 Min —

400m Run

14 T2B

6 C&J @ 205/140

— Rest 1 Min —

400m Run

16 T2B

4 C&J @ 225/155

— Rest 1 Min —

400m Run

18 T2B

2 C&J @ 245/170

Village CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2000/1600 M row

*Not for time

Skill/Strength

3RM Deadlift

3RM Deadlift then 95% of 3RM for 1 and 90% of 3RM for 1

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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

5 x 5 Backsquat

Use 70% of your 1 RM

Metcon

Metcon (Time)

3 Rounds for Time:

20 Cal Row/Bike

15 Burpees Pull-Up

Rd1: 30 Shoulder to Overhead (135/95)

Rd2: 20 Hang Squat Cleans (135/95)

Rd3: 10 Bear Complex (135/95)*

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