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Wednesday 171101

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OPEN & PERFORMANCE
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (60/40)
50 Back Squats (80/55)
AMRAP Back Squats (100/70)

rest 3 minutes

AMRAP 7:
50 Bench Press (60/40)
50 Bench Press (70/45)
AMRAP Bench Press (80/50)

rest 3 minutes

AMRAP 7:
50 Deadlifts (60/40)
50 Deadlifts (100/70)
AMRAP Deadlifts (130/85)

FITNESS
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (50/30)
50 Back Squats (60/40)
AMRAP Back Squats (70/50)

rest 3 minutes

AMRAP 7:
50 Bench Press (40/25)
50 Bench Press (50/30)
AMRAP Bench Press (60/40)

rest 3 minutes

AMRAP 7:
50 Deadlifts (60/40)
50 Deadlifts (70/50)
AMRAP Deadlifts (80/60)

Tuesday 171031

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OPEN – PERFORMANCE 
“Kelen Helly”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (24/16)
12 Pull-ups

Midline
For Time:
50 Strict Toes to Bar


FITNESS
“Kelen Helly – FITNESS”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (14/10)

1 Round of Helen:
400m Run
21 Kettlebell Swings (16/12)
12 Pull-ups/Ring Rows

Midline
For Time:
50 Strict Knee’s To Chest

Monday 171030

By: 0

OPEN

Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

POWER DOWN – OPEN

“Power Down” Part 1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (52.5/35)
12/9 Calorie Row, 12 Power Snatches (52.5/35)
9/7 Calorie Row, 9 Power Snatches (52.5/35)

Rest 5:00

“Power Down” Part 2
AMRAP 5:
15/12 Calorie Assault Bike , 15 Power Clean and Jerks (52.5/35)
12/9 Calorie Assault Bike , 12 Power Clean and Jerks (52.5/35)
9/7 Calorie Assault Bike , 9 Power Clean and Jerks (52.5/35)


PERFORMANCE

Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

POWER DOWN – PERFORMANCE

“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (42.5/30)
12/9 Calorie Row, 12 Power Snatches (42.5/30)
9/7 Calorie Row, 9 Power Snatches (42.5/30)

Rest 5:00

“Power Down” Part #2
AMRAP 5:
60 Double Under’s, 15 Power Clean and Jerks (42.5/30)
40 Double Under’s, 12 Power Clean and Jerks (42.5/30)
20 Double Under’s, 9 Power Clean and Jerks (42.5/30)


FITNESS

Back Squat
2 Rounds:
5 Reps
3 Reps
1 Rep

POWER DOWN – FITNESS

“Power Down” Part 1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (35/25)
12/9 Calorie Row, 12 Power Snatches (35/25)
9/7 Calorie Row, 9 Power Snatches (35/25)

Rest 5:00

“Power Down” Part 2
AMRAP 5:
120 Single Under’s, 15 Power Clean and Jerks (35/25)
80 Single Under’s, 12 Power Clean and Jerks (35/25)
40 Single Under’s, 9 Power Clean and Jerks (35/25)

Thursday 171026

By: 0

OPEN – PERFORMANCE – FITNESS
“Ball Hogs”
AMRAP 20 Ladder:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (24/16)
3 Calorie Row

Next round is 6’s, 9’s, 12’s, 15’s etc…

Partners complete full rounds. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete 3 repetitions of everything, then 6 and 6, 9 and 9 etc…


MIXED MAYHEM 2017

CrossFit VLT Airport West is hosting Mixed Mayhem on the 18th of November. If you still haven’t registered then get in now.

Go to the Mixed Mayhem event page for movement standards and registration details. http://vault-performance.com/mixed-mayhem/

Wednesday 171025

By: 0

OPEN
Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (60/40)


PERFORMANCE
Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
800 Meter Run
12 Squat Cleans (52.5/35)


FITNESS
Front Squat 
Build to Heavy Single

followed by…

“Four Wheeler – FITNESS”
2 Rounds:
600 Meter Run
12 Front Squats (42.5/30)

Tuesday 171024

By: 0

OPEN & PERFORMANCE
“Lead Foot”
1) AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes

2) AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes

3)AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

FITNESS
“Lead Foot – FITNESS”
1) AMRAP 4:
27 Calorie Row
27 Burpees
27 Pull Ups/Ring Rows
rest 4 minutes

2)AMRAP 4:
21 Calorie Row
21 Burpees
21 Hanging Knee To Chest
rest 4 minutes

3)AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull Ups/Ring Rows

Saturday 171021

By: 0

Team Workout

Teams of 3:
100 Calorie Assault Bike
100 Box Jump Overs (24/20)
100 Thrusters (42.5/30)
100 Chest to Bar Pull-Ups
100 Thrusters (42.5/30)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

*Equal Cal Row or 1000m Run together as a sub for bike

Individual

30 Calorie Assault Bike
30 Box Jump Overs (24/20)
30 Thrusters (42.5/30)
30 Chest to Bar Pull-Ups
30 Thrusters (42.5/30)
30 Box Jump Overs (24/20)
30 Calorie Assault Bike

*Equal Cal Row or 800m Run as a sub for bike

MIXED MAYHEM COMPETITORS

Today is an opportunity to test out event 1.

Mixed Mayhem Event 1

Advanced
4 Rounds of:
AMRAP 3:
20 Calorie Row
15 Box Jump Overs
Max Thrusters (60/40)

Intermediate
4 Rounds of:
AMRAP 3:
20 Calorie Row
15 Box Jump Overs
Max Thrusters (50/30)

Beginner
4 Rounds of:
AMRAP 3:
15 Calorie Row
12 Box Jump Overs
Max Thrusters (40/25)

 

Friday 171020

By: 0

OPEN & PERFORMANCE

Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

followed by…

“Double or Nothing”
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (60/40)

FITNESS

Front Squat
On the Minute x 10
Build to a Heavy Front Squat

followed by…

“Double or Nothing”
3 Rounds:
150 Single Unders
50 Air Squats
15 Power Cleans (42.5/30)