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