07/23/2013 VKfit Class Workout

Partner workout, three rounds alternating for time of:

20 lead, cross, knee
10 bag jumps with MB

07/22/2013 Workout

Find max load for:

1 hang snatch


1 squat clean and jerk
1 hang squat clean and jerk with opposite leg

07/20/2013 Workout

3 rounds of as many reps as possible at bodyweight of:

1 minute bench press
1 minute bent over rows

Rest as needed between rounds.

07/19/2013 Workout

As many reps as possible at 70% bodyweight of:

3 minutes of back squats
2 minutes of hang cleans
1 minute of push presses

07/17/2013 Workout

Find max load for the following snatch complex:

1 power snatch
1 hang snatch
1 high hang snatch

Then 3 rounds of max unbroken reps of thrusters at 70% of max load.

07/16/2013 VKfit Class Workout

Partner workout for time:

1 round each of side kick/wheel kick drills
Broad jumps down driveway
Kneeling MB chest passes

Add the number of broad jumps needed to cover the distance and do that number of MB chest passes.

07/12/2013 Workout

Find max load for:

1 snatch
1 clean and jerk

07/10/2013 Workout

"CrossFit Total"

Find max load for:

Shoulder press
Back squat
Deadlift

07/09/2013 VKfit Class Workout

Two rounds of as many reps as possible of:

30 seconds toes to bar
30 seconds power swings
30 seconds punching complex (each completed complex = 1 rep)
30 seconds rest

Then two minutes of as many reps as possible of overhead squat kicks

07/06/2013 Workout

Five rounds of as many unbroken reps as possible of:

Weighted pull ups
Weighted MB push ups
Weighted split jump right, split jump left, squat jump combo

07/05/2013 Workout

Find max load for:

1 snatch

5 deadlifts
5 power cleans
5 front squats
5 push presses
5 squats

07/03/2013 Workout

Find max load for:

Hang squat clean + overhead

Then, as many reps as possible in five minutes of:

1 arm snatch (alternate hands every 5 reps)

07/02/2013 VKfit Class Workout

Buy in:

Functional reaches

Workout:

Three rounds for time of:

10 pull ups
10 MB burpees

Cash out:

Side/wheel kick drills

07/01/2013 Workout

Three rounds of as many reps as possible of:

Clapping pull ups
Hand stand toe touches

Then find max load for:

1 power snatch
1 hang squat snatch
1 overhead squat

06/29/2013 Workout

As many rounds as possible in 10 minutes of:

1 push press
1 pull up
2 push presses
2 pull ups
3 push presses
3 pull ups

06/25/2013 VKfit Class Workout

Max reps for one minute for each movement of:

Knees to elbow on MB
MB lunge kicks on bag

One minute rest between rounds. Three rounds total.

06/24/2013 Workout

Max unbroken reps of:

Clean and jerk @ 135 pounds

Then find max load to do:

15 clean and jerks

06/21/2013 Workout

Find max load of the following:

3 snatch pulls
3 power snatches
3 snatch push presses

06/19/2013 Workout

Three rounds of:

20 MB overhead throws
20 MB chest passes
20 MB right hand push
20 MB left hand push
Max reps MB pull ups
5 MB box jumps, as high as possible

06/18/2013 VKfit Class Workout

As many reps as possible in 5 minutes of:

Fireman carry 5 yards to the right
Fireman carry 5 yards to the left

06/17/2013 Workout

Five rounds of as many unbroken reps as possible of:

Inverted wall climbs
Bar muscle ups

06/15/2013 Workout

As many reps as possible in three minutes of:

3 shoulder to overhead 135/95/45
6 pull ups
9 squats

Rest one minute. Five rounds total.

06/13/2013 Workout

Find max load for:

1 snatch
1 clean and jerk

Then unload to be able to get three continuous reps of each.

06/11/2013 VKfit Class Workout

As many reps as possible in two minutes of:

10 jumping split lunges (5 on each side)
5 hang to overhead 30 pound DBs/20 pound DBs/15 pound MB

30 seconds of rest between rounds. 3 rounds total.

06/09/2013 Workout

Find max load for:

3 front squats + 5 back squats
1 hack bench press

06/08/2013 Workout

Find max load for:

1 deadlift

06/07/2013 Workout

Find max load of the following:

1 armed snatch

06/05/2013 Workout

For time, reps of 10, 9, 8,... of the following:

Sumo deadlift high pull
Push jerk

06/03/2013 Workout and 06/04/2013 VKfit Class Workout

CrossFit's "The Chief":

As many reps as possible in 3 minutes of:

3 power cleans 135/95/45
6 push ups
9 squats

Rest 1 minute.  5 rounds total.

06/01/2013 Workout

For time:

15 snatches @ 70%
15 clean and jerks @ 70%

05/29/2013 Workout

As many rounds as possible in 20 minutes of:

Run forward up a 20 yard incline and back down
Run backwards up a 20 yard incline and back down
Run sideways up a 20 yard incline and back down
Run the other sideways up a 20 yard incline and back down
Climb up and over a fence
20 squats

05/28/2013 VKfit Class Workout

As many rounds as possible in 5 minutes of:

3 pull ups
6 toes to bar
9 medicine ball chest passes

05/27/2013 Workout

Find a staircase.  For time, carry a medicine ball up each flight of stairs.  Do 5 push ups on each landing.

05/25/2013 Workout

Find max load of the following:

Shoulder to overhead
Clean

05/22/2013 Workout

Team workout: Wrestle the medicine ball away from your opponents to your home base.

05/21/2013 VKfit Class Workout

As many rounds as possible in 5 minutes of:

Fireman carry 5 yards forwards
Fireman carry 5 yards backwards

05/20/2013 Workout

Team workout:

Get each member over a 6 foot concrete wall in 20 minutes.  You can help each other get over, but once you go over, you must come back over the wall again.  Can you get the last man over the wall, or will you leave a man behind?

05/18/2013 Workout

5 rounds to find max loads for:

1 snatch
1 clean and jerk

05/15/2013 Workout

As many rounds as possible in 20 minutes of:

Fireman's carry for 10 yards and back
Side shuffle 10 yards and back
1 pull up

05/14/2013 VKfit Class Workout

Bagwork

05/13/2013 Workout

Bearcrawl and crabwalk tag

05/11/2013 Workout

5 rounds to find max loads of:

1 squat
1 bench press
1 deadlift

05/09/2013 Workout

Three rounds for time of:

5 buddy pulls
5 spiderman crawls (L + R = 1 rep)
5 buddy squats

05/07/2013 VKfit Class Workout

Three rounds of the following for time:

Lunge right leg
Lunge left leg
Rear lunge right leg
Rear lunge left leg
Jumping lunge right leg
Jumping lunge left leg
Squat
Jump squat
Burpee

05/05/2013 Workout

As many rounds as possible in 10 minutes of:

5 pull ups
10 push ups
15 air squats

Compare to 04/19/2011 Workout

05/04/2013 Workout

5 rounds of:

Dumbbell bench presses for max reps

1 power clean / 3 hang squat cleans / 1 front squat, for max load

05/01/2013 Workout

Every minute on the minute for 20 minutes:

3 single arm deadlifts
3 single arm dumbbell power cleans
3 single arm dumbbell squats
3 single arm dumbbell push presses

Alternate arms every minute. Post load used and results.

04/30/2013 VKfit Class Workout

Do 2 complete rounds of the following:

1) As many reps as possible of:

Sumo deadlift high pull
Push press
Step-out jumps over the bag


40 seconds at each station with a continuously running clock.  Rest 2 minutes.

2) Then as many rounds as possible of the following in 2 minutes:

8 step combo on focus pads

Post load used and results to comments or to the VKfit Facebook Page.

04/28/2013 Workout

3 rounds to find max unbroken reps of the following:

Weighted MB push ups
Weighted pull ups
Weighted squat jumps

04/27/2013 Workout

Find max load for 5 rounds of the following progression:

Power clean
Front squat
Push jerk
Back squat
Rack jerk

04/25/2013 Workout

As many rounds as possible in 7 minutes of:

3 C2B pull ups
6 toes to bar
9 dumbbell push presses

04/24/2013 Workout

Practice the following:

Hang snatch
Clean and Jerk @ 135 pounds
Thruster @ 95 pounds

04/23/2013 VKfit Class Workout

20 minutes of bagwork:

Jumping defensive side kick + side kick from lunge position
Lead punch + Superman punch from lunge position
Burpee rear kicks

04/21/2013 Workout

With as few breaks as possible, 5 rounds of:

5 push presses @ 135 pounds
5 power cleans @ 135 pounds

04/20/2013 Workout

Find max load of:

1 front squat

Then 3 rounds of:

5 max load dumbbell bench presses
Unbroken chest to bar pull ups

04/19/2013 Workout

Practice holding bottom position of overhead squat.

04/17/2013 Workout

Find max load for the following:

3 snatches

Then 3 attempts each of as many unbroken reps of:

Thrusters @ 95 pounds
Power clean and jerk @ 135 pounds

04/16/2013 VKfit Class Workout

As many rounds as possible in 7 minutes of:

3 pull ups
6 toes to bar
9 MB chest passes


3 rounds for time of:

1 length of overhead lunging front kicks
1 length of goblet squat side kicks (left foot)
1 length of goblet squat side kicks (right foot)

Post load used, length distance, and results to comments or to the VKfit Facebook Page.

04/14/2013 Workout

Find max load for the following:

Back squat
Bench press

04/13/2013 Workout

Practice the following lifts:

Snatch
Thrusters @ 95 pounds
Power clean and jerk @ 135 pounds

04/09/2013 VKfit Class Workout

20 minutes of bagwork:

"Dizzy drills"
Lead, rear punches/rear knee combo

04/08/2013 Workout

Five attempts each to find max load of:

1 snatch
1 clean and jerk

Compare to 03/18/2013 Workout

04/02/2013 VKfit Class Workout

Three rounds for time of:

Right arm overhead lunge kicks
Right arm rack position squat right side kicks
Right arm rack position squat left side kicks
Left arm overhead lunge kicks
Left arm rack position squat right side kicks
Left arm rack position squat left side kicks

Post load used, distance covered, and results to comments or to the VKfit Facebook Page.

03/30/2013 Workout

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 For a downloadable PDF of the workout, go here.

 Post results to comments or to the VKfit Facebook Page.

03/29/2013 Workout

30 minutes of practicing snatch technique.  Stay within 80-85% of 1RM.

Post results to comments or to the VKfit Facebook Page.

03/27/2013 Workout

For time:

Cycle for 10 miles

Ride a bike - road, mountain, stationary, etc.; on street or off-road - for 10 miles. Note type in comments.

Compare to 02/17/2012 Workout

Post results to comments or to the VKfit Facebook Page

03/26/2013 VKfit Class Workout

3 rounds of as many reps as possible in 1 minute of:

1 leg medicine ball burpee chest passes

Do left leg, rest 2 minutes, then do right leg for 1 complete round.

Post load used and results to comments or to the VKfit Facebook Page.

03/25/2013 Workout

Find max load for:

1 squat clean
1 floor press

Post results to comments or to the VKfit Facebook Page.

03/23/2013 Workout

Find max load for:

1 shoulder to overhead
1 front squat
1 back squat

Post results to comments or to the VKfit Facebook Page.

03/20/2013 Workout

As many reps as possible in 5 minutes, going in increments of 3 reps, 6 reps, 9 reps, etc. of:

Back squat thrusters
Pull ups

Post load used and results to comments or to the VKfit Facebook Page.

03/19/2013 VKfit Class Workout

3 rounds for time of:

1 length of overhead lunging front kicks
1 length of goblet squat side kicks (left foot)
1 length of goblet squat side kicks (right foot)

Post load used, length distance, and results to comments or to the VKfit Facebook Page.

03/18/2013 Workout

Five attempts each to find max load of:

1 snatch
1 clean and jerk

Compare to 02/25/2013 Workout

Then Hill/stair run (going up and down) for time.

Compare to 02/16/2013 Workout

Then as many wall or fence climbs as possible in 5 minutes.
 
Post location of hill/stair run and results to comments or to the VKfit Facebook Page.

03/16/2013 Workout

As many reps as possible in 7 minutes of:

3 back squat thrusters
3 pull ups
6 back squat thrusters
6 pull ups
9 back squat thrusters
9 pull ups

...and so forth. Weight must be taken off the ground.

Post load used and results to comments or to the VKfit Facebook Page.

03/15/2013 Workout

CrossFit Games 13.2 Workout:

As many reps as possible in 10 minutes of:

5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jump or Step Ups 24/20

 Post load used and results to comments or to the VKfit Facebook Page.

03/13/2013 Workout

As many reps as possible in 7 minutes of:

Dumbbell power cleans
Dumbbell push presses

Increase reps each round, starting with 1 power clean + 1 push press, 2 power cleans + 2 push presses, 3 power cleans + 3 push presses, etc. for 7 minutes.

Post load used and results to comments or to the VKfit Facebook Page.

03/11/2013 Workout

Find max load for:

3 floor presses
3 bent-over rows
3 snatch deadlifts

Bar must continue to accelerate; no slow reps.

Post results to comments or to the VKfit Facebook Page.

03/09/2013 Workout

Find max load for:

1 snatch pull, 1 power snatch, 1 hang squat snatch

1 power clean, 1 hand power clean, 1 push press, 1 push jerk right leg, 1 push jerk left leg

Post results to comments or to the VKfit Facebook Page.

03/08/2013 Workout

As many reps as possible in 7 minutes of:

10 uneven front squats
10 uneven back squats

Load 5 pounds more on one side while still in center of bar. Switch sides every 5 reps.

Post load used and results to comments or to the VKfit Facebook Page.

03/07/2013 Workout

Seven rounds for time of:

1 snatch
9 pull ups

Post load used and results to comments or to the VKfit Facebook Page.

03/05/2013 VKfit Class Workout

"Dizzy" bag drills
Plyo jumping drill
1,2, knee combo drill

03/04/2013 Workout

5 rounds for time of:

7 sumo deadlift-high pulls
7 push presses

Post load used and results to comments or to the VKfit Facebook Page.

03/02/2013 Workout

Find max load for:

1 rack push press
1 rack push jerk

Post results to comments or to the VKfit Facebook Page.

03/01/2013 Workout

With a continuously running clock, on minute 1, do 1 pull up followed by 5 push ups.  On minute 2, do 2 pull ups followed by 5 push ups.  On minute 3, do 3 pull ups followed by 5 push ups.  Continue as long as you are able.  Score is last minute completed.

Post results to comments or to the VKfit Facebook Page.

02/27/2013 Workout

Find max loads for:

1 shoulder press
1 split shoulder press, right foot
1 split shoulder press, left foot
3 push presses

Compare to 02/04/2013 Workout

Post results to comments or to the VKfit Facebook Page.

02/25/2013 Workout

Find max load for:

1 snatch
1 clean and jerk

Minimum of 5 attempts.

Compare to 02/09/2013 Workout

Post results to comments or to the VKfit Facebook Page.

02/22/2013 Workout

3 rounds of 3 x 3 rep bursts of:

Floor press
Power clean
Back squat

Post load used to comments or to the VKfit Facebook Page.

02/20/2013 Workout

5 rounds to find max load of:

Power snatch
Hang squat snatch
Overhead squat

Then 5 rounds to find max load of:

Power clean
Hang squat clean
Split jerk, right leg
Split jerk, left leg

Post load used to comments or to the VKfit Facebook Page.

02/19/2013 VKfit Class Workout

3 rounds of as many reps as possible of:

1 arm alternating plyo pushup on medicine ball
Supine ring pull ups

Use weighted vest if necessary.

Post load used (if applicable) and results to comments or to the VKfit Facebook Page.

02/16/2013 Workout

Hill/stair run (going up and down) for time.

Then as many wall or fence climbs as possible in 3 minutes.

Compare to 04/14/2012 Workout

Post location of hill/stair run and results to comments or to the VKfit Facebook Page.

02/15/2013 Workout

Complete 3 rounds of 3 sets of:

1-3 bench/floor presses
1-3 power cleans

Use a load where the bar is able to be accelerated for 1-3 reps, then rest 30-60 seconds before doing sets 2 and 3. 

Post load used to comments or to the VKfit Facebook Page.

02/13/2013 Workout

For max load:

3 x 5 snatch grip deadlift
3 x 5 snatch grip push press

Post results to comments or to the VKfit Facebook Page.

02/12/2013 VKfit Workout

20 seconds on, 10 seconds rest, of the following:

Left, right, knee combo on heavy bag
Bag jump step outs
Medicine ball burpee throws
Medicine ball goblet squat kicks

3 rounds total with 2 minutes rest between rounds.  1 point per rep.

Post results to comments or to the VKfit Facebook Page.

02/09/2013 Workout

Find max load for:

1 clean and jerk

Minimum of 5 attempts.

Post results to comments or to the VKfit Facebook Page.

02/06/2013 Workout

Do the following in 10 seconds:

3 slapping push ups
3 clapping pull ups

Rest 35 seconds.  Repeat for 30 minutes, or until you can no longer do the workout in the 10 seconds.  Your score is the minute you stop.

Post results to comments or to the VKfit Facebook Page.

02/05/2013 VKfit Class Workout

For time, 3 reps each of:

Double plyo jump drills
Medicine ball rotations
Medicine ball burpees

Do each rep as quickly and as explosively as possible.  Do 3 rounds.

Post results to comments or to the VKfit Facebook Page.

02/04/2013 Workout

Find max load for:

1 shoulder press
3 push presses

Post results to comments or to the VKfit Facebook Page.

02/02/2013 Workout

Find max load for the following:

3 power cleans
3 front squats
3 back squats
3 floor presses
3 bent-over rows

Load must be moved as quickly and as explosively as possible. Do at least 5 rounds.

Post results to comments or to the VKfit Facebook Page.

01/25/2013 Workout

Find max load for:

1 squat clean +  1 front squat + 1 thruster

Then, 5 rounds of:

9 floor presses @ body weight + 10 lbs
Supine ring pull ups w/ 25 lbs for max reps

Post loads used and total supine RPUs to comments or to the VKfit Facebook Page.

01/23/2013 Workout

30 rounds for time of:

Push up
Right arm row
Push up
Left arm row
Squat clean
Thruster

Use a load that is approximately 20-25% of your bodyweight.

Compare to 04/22/2011 Workout

Post load used and results to comments or to the VKfit Facebook Page.

01/08/2012 VKfit Class Workout

As many reps as possible of the following:

Pull ups for 1 minute
Push ups for 1 minute
Squats for 1 minute

Rest for 3 minutes, then as many reps as possible of the following:

1-2 punch, knee combo on heavy bag for 2 minutes

Rest for 2 minutes, then as many reps as possible of the following:

Broad jump over bags and step out for 2 minutes

Post results to comments or to the VKfit Facebook Page.

01/07/2013 Workout

Take 15 minutes each to find max load for the following sequence:

1 power clean
1 hang power clean
1 squat clean
1 push press
1 push jerk, right leg forward
1 push jerk, left leg forward

Then take 15 minutes each to find max load for the following sequence:

1 power snatch
1 hang squat snatch
1 overhead squat

Post results to comments or to the VKfit Facebook Page.