V3 CrossFit – CrossFit
Metcon (Time)
4RFT
25 Med Ball Cleans
25 Med Ball Push Ups
400m Run with Med Ball
Month: April 2016
Catch Up
V3 CrossFit – CrossFit Teens
A: Warm-up (No Measure)
Mixed Tabata of: AbMat sit-ups, lunges, jump-rope skips, plank shoulder touches
B: Metcon (Time)
Skill –
Pull-up.
For Time
12-9-6-9-12
pull-ups
dumbbell shoulder presses
C: Metcon (Time)
Row for 2,000 m as a team of two. Meters on the row only count when a partner is in the handstand position
Holy Hip Flexers
V3 CrossFit – CrossFit
A: Metcon (AMRAP – Reps)
12:00 AMRAP
18 GHD Sit Ups
6 Back Squats (205,145) (185,115)
Scaled – Crunches
B: Strowper (4×8)
4 Rounds Superset
8 Barbell Step Up (each leg, front rack)
8 Barbell Bent Over Row
Choose your own weight, do not comprise technique due to too much weight
Bench Warmer
V3 CrossFit – CrossFit
A: Metcon (Time)
42 Wall Balls (20,14)
21 Bench Press (155,105) (115,85)
30 Wall Balls
15 Bench Press
18 Wall Balls
9 Bench Press
Goal for this workout
1,) No More than 2 sets on wall balls
2,) No more than 3 sets on the Bench Press
3.) 5-7 sec rest transitions between sets
4,) DO NOT GO TOO HEAVY!!!!
DON’T BE THAT GUY/GAL
B: Metcon (4 Rounds for time)
4x400m Sprints
Rest 2:00 between sets
Record each Round
Spaghetti Legs
V3 CrossFit – CrossFit Teens
A: Warm-up (No Measure)
W/Up: Jog 100 m forward and 100 m backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, Supermans
B: Metcon (AMRAP – Rounds and Reps)
Skill: Deadlift
10:00 AMRAP
12 deadlifts
13 burpee box jumps
14 wall-ball shots
C: 5RM Back Squat (5RM)
5:00 to establish
Back Squat
Rosey Cheeks
V3 CrossFit – CrossFit
Ricky (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Pull-ups
5 Dumbbell Deadlift, 75#
8 Push Press, 135#
In honor of U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008
To learn more about Ricky click here
Chipped Tooth
V3 CrossFit – CrossFit
Metcon (Time)
40 Calorie Bike
30 Box Jumps (24/20)
20 Toes to Bar
10 Power Cleans (185/135) (155,105)
20 Toes to Bar
30 Box Jumps (24/20)
40 Calorie Bike
Sub 40cal Row for 40 cal Bike
Thunder & Lightening
V3 CrossFit – CrossFit
A: Pre WOD Warm UP #1 (No Measure)
Warm up for your workout as follows:
2 Rounds-
10 Superman holds ( each one for 5 seconds)
10 Hollow Rocks
10 Push Up’s
10 Grasshoppers
10 Empty Bar Good Morning’s
B: 2016 Masters Qualifier #3 (AMRAP – Reps)
Complete as many rounds as possible in 15 mins of:
55 Double Unders
15 Chest-to-bar Pull-ups
5 Hang Power Cleans, 155/105 lbs
Scaled
110 Singles
15 Pull Ups (Bands OK)
5 Hang Cleans (135,95) (115,75)
Rest 5:00 then complete C
C: 2016 Masters Qualifier #1 (Time)
21-15-9 for time of: 8:00 CAP
Row (calories)
Thruster, 95/65 lbs
Screaming Emojies
V3 CrossFit – CrossFit
A: Metcon (Time)
3 Rounds
50m Farmers Walk
50m DB Walking Lunges
B: Metcon (Weight)
20:00 EMOM
Min 1- 2/1 Bear Complex
Min 2- 15/10 Cal Row
Min 3- 18/12 KB Swings (53,35)
Min 4- 21 GHD Sit Ups/ Weighted Sit ups
Min 5- 30 DBL Unders
Masters & Servants
V3 CrossFit – CrossFit
A: Metcon (Time)
55 Bar Facing Burpees
34 OH Squats (95,65) (75,45)
21 Muscle Ups
Scaled – Pull ups
B: Metcon (AMRAP – Rounds)
12:00 AMRAP
30 Wall Balls (20,140
3 Rope Climbs
