Dec. 18

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 20s PALEO SQUAT 20 S/L DEADLIFTS 4 BURPEES 100 M RUN Metcon A: Metcon (No Measure) WORKOUT 1 12 MIN EMOM 8 WALLBALLS (20/14) 8 BURPEES RX+ 10 WALLBALLS (20/14) 10 BURPEES WORKOUT 2 12 MIN EMOM MIN 1:250/200m ROW MIN 2: REST

18 December

CrossFit Vitality – CrossFit Strength/Skill A: “SHOULDER MEDLEY” (Weight) EVERY 3M FOR 15M 1 SQUAT CLEAN – 1 PRESS – 1 SQUAT CLEAN – 2 PUSH PRESS – 1 SQUAT CLEAN – 3 PUSH JERK AT MINUTE 16 ON THE CLOCK 1 MAX SET OF Z- PRESS (45/35)1. Z-PRESS STOPS WHEN BAR STOPS MOVING. IF

16 December 2017

CrossFit Vitality – CrossFit Workout of the Day A: Metcon (AMRAP – Rounds and Reps) With an 18:00 Countdown Clock: 200/150m Row Sprint x12 W/Remaining Time, Complete AMRAP of: 10 Heavy Slamballs (50/30) 10 Thrusters (95/65) 10 Heavy KBS 20 Yard Frogger (20)*Rower must be re-set every sprint *Score is rounds and reps B: Metcon

Dec. 16

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 5 AIR SQUATS 5 PLANK TO PUSH-UPS 20s PALEO SQUAT 100m RUN Metcon A: Metcon (No Measure) 25 MIN AMRAP STATION 1 10 STEP-UPS (24/20) 20 S/L V-UPS 250/200M ROW STATION 2 15 1/2 FRONT RAISE WITH TORPEDO 30 S/A BENTOVER ROW WITH

Dec. 15

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 5 AIR SQUATS 5 PLANK TO PUSH-UPS 20s PALEO SQUAT 100m RUN Metcon A: Metcon (No Measure) 2 MIN AMRAP STATIONS REST 1 MIN B/T STATIONS X2 CYCLES (1-4) STATION 1 TOES TO RACK STATION 2 WALLBALL SQUAT THERAPY STATION 3 CAL ROW

15 December

CrossFit Vitality – CrossFit Weightlifting A: Metcon (4 Rounds for weight) A1. 5 OHS REST 20 SECONDS A2. 20 YARD OHD LUNGES (10L – 10R) (RED/BLUE) REST 2M, X41. SCORE IS COMBINED LOAD FOR OHS SETS. 2. IF UNABLE TO OHS, SCALE TO FRONT SQUATS. Metcon B: “BIG AND SMALL” (AMRAP – Reps) 20M EMOM

Dec. 14

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH RUSSIAN TWISTS UP DOWNS LATERAL JUMPS (NO TARGET) X3 Metcon A: Metcon (No Measure) PARTNER WORKOUT WORKOUT 1 12 MIN AMRAP LADDER 5-10-15-20-25… PARTNER MEDBALL SQUAT THROWS D-O-I-U TO BAR TOUCH RUSSIAN TWISTS WITH MEDBALL WORKOUT 2 “I GO YOU GO” 12 MIN AMRAP

14 December

CrossFit Vitality – CrossFit Metcon A: “DEADWEIGHT” (Time) WITH A PARTNER: 2M ON / 1M OFF 150 CAL AIR BIKE 50 YARD BEAR HUG WALK + SQUAT 25 OVER THE BOX JUMPS (20) 100 CAL AIR BIKE 50 YARD BEAR HUG WALK + SQUAT 25 OVER THE BOX JUMPS (20)1. EVERY PAIR WORKS FOR 2M,

13 December

CrossFit Vitality – CrossFit Gymnastics A: Metcon (6 Rounds for reps) EVERY MINUTE ON THE MINUTE FOR 12M EVEN: 90 YARD SHUTTLE (15 YARD TRIPS) W/REMAINING TIME: MAX T2B ODD: REST1. START 1/2 GROUP 1ST MIN, OTHER 1/2 NEXT MINUTE. 2. SEND 5-6 FROM 15-0 AND THE OTHER 5-6 IN THAT GROUP FROM THE 15-30.

Dec. 13

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5M AMRAP: 10 REVERSE LUNGES IN PLACE 10 GORILLAS 10 AIR SQUATS 30 SECONDS CHILD’S POSE FOR SHOULDERS 100M RUN Metcon A: Metcon (No Measure) WITH A 3M CLOCK COUNTING DOWN 500/400M ROW + 10 BURPEES *REST REMAINDER OF 3M WITH A 3M CLOCK COUNTING DOWN

12 December

CrossFit Vitality – CrossFit Weightlifting A: Metcon (No Measure) OLY SKILL DAY 0:00 – 5:00 CLEAN GRIP TEMPO DL + HANG POWER CLEAN + FRONT SQUAT 5:00 – 10:00 CLEAN GRIP DL + HANG SQUAT CLEAN + PUSH JERK 10:00 – 15:00 HANG SQUAT CLEAN + JERK1. IF COMPETENT WITH SNATCH. SUB SNATCH GRIP DL

Dec. 12

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 5 SQUAT JUMPS 10 BICYCLE CRUNCHES 10s LUNGE HOLD/SIDE 20 HILL RUNNERS Metcon A: Metcon (No Measure) TABATA MASH WORKOUT 1 TORPEDO HIGH-PULLS FORWARD FACING SQUAT JUMPS HILL RUNNERS TORPEDO SH. PRESS + TRICEP EXTENSION X8 WORKOUT 2 BICYCLE CRUNCHES MAX EFFORT BROAD

11 December

CrossFit Vitality – CrossFit Strength/Skill A: “FRONT RACK” (2 Rounds for weight) A1. 3 PUSH PRESS REST 10 SECONDS IN FRONT RACK A2. 3 PUSH JERKS REST 10 SECONDS IN FRONT RACK A3. 3 THRUSTERS REST 4M, X21. SCORE FOR PART A IS COMBINED LOAD FOR BOTH SETS. 2. LOADS FOR 1ST AND 2ND SET

Dec. 11

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH TOE TOUCHES 1&1/4 SQUATS (NO WT.) LATERAL LUNGE JUMPS W/M SIT UPS BURPEES X2 Metcon A: Metcon (No Measure) CHIPPER 25 MIN AMRAP 100 TOE TOUCHES (PUSH-UP POS) 90 TORPEDO JUMPING JACKS 80 TORPEDO DC CRUNCHES 70 HIGH KNEES WITH TORPEDO OHD HOLD 60