9 February

CrossFit Vitality – CrossFit Strength/Skill Vitality Complex 1 (Weight) IN 15M, BUILD TO A MAX LOAD OF COMPLEX: “VITALITY COMPLEX 1” 3 DL – 1 HPC – 1 HSC – 1 SC – 1 JERK Workout of the Day WOLVERINE (AMRAP – Reps) “WOLVERINE” EMOM FOR 16 MINUTES: MIN 1: 14/7 CAL BIKE RX+ 17/10

8 February

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day POLAR EXPRESS (Time) “POLAR EXPRESS” FOR TIME: WITH A PARTNER ROW 5K/4K 50 PARTNER PUSHUPS + TAP 50 SYNCHRO AIR SQUATS SKI 3K/2K 50 YARD BURPEE BROAD JUMP 50 HEAVY SLAMBALLS1. START FEMALE TEAMS ON SKI, MALE TEAMS ON ROW.

7 February

CrossFit Vitality – CrossFit Strength/Skill A: “OPEN PREP SKILLWORK” (AMRAP – Reps) A1. 14/6 AIR BIKE SPRINT NO REST A2. MAX REPS C2B/CHIN OVER NO REST A3. 50 DU’S REST 3:30, X31. SCORE IS TOTAL NUMBER OF C2B/CHIN OVER THE BAR PULLUPS 2. FOR EVERY MISS ON DU’S OR SINGLES, SUBTRACT 2 PULLUPS FROM THAT

6 February

CrossFit Vitality – CrossFit TABATA TUESDAY A: Metcon (AMRAP – Reps) “TANK TUESDAY” OVER THE BOX JUMPS (24/20) T2B HEAVY WB1. COMPLETED IN TABATA MASH STYLE 2. 6 ROUNDS 3. SCORE IS TOTAL REPS Metcon B: “BRAINIAC” (AMRAP – Reps) EVERY 2M FOR 16M 2 LAPS INSIDE (5-45 X2) MAX CLEAN AND JERKS 135/85 =

5 February

CrossFit Vitality – CrossFit Strength/Skill A: Row Conditioning (Time) “ROW CONDITIONING” 500/400M REST 2:30, X31. SCORE IS SLOWEST TIME OF 3 ROUNDS. 2. DURING REST, MEN MUST COMPLETE 25 PUSHUPS AND WOMEN MUST COMPLETE 15 PUSHUPS. SCALE TO 60 SECOND PLANK HOLD IF UNABLE TO DO PUSHUPS. Metcon B: “BRUISER” (3 Rounds for reps) WITH

3 February

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 2 ROUNDS OF: 200M RUN 10 PUSHUPS OR 30 SECOND PLANK 8 SLOW AIR SQUATS (SLOW DOWN – SLOW UP) 6 SAMSON STRETCH 4 BURPEE STEP-UPS A: “SATURDAY CHIPPER” (Time) WITH A TEAM OF 3: 200/100 CAL BIKE 100 SYNCHRO AIR SQUATS (1 SLAMBALL PER TEAM)

2 February

CrossFit Vitality – CrossFit Strength/Skill Metcon (3 Rounds for time) 120M/100M ROW SUICIDE (0-25-0-50-0) 120M/100M SKI REST 3M, X31. SCORE IS COMBINED TIME FOR EACH ROUND. 2. STAGGER INTO HEATS OF 5. 3. SHOULD BE ABLE TO STAGGER HEATS EVERY 30 SECONDS FOR CLASSES THAT 4-5 HEATS ARE REQUIRED. 4. SMALLER CLASSES OF 15 OR

1 February

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (AMRAP – Rounds and Reps) WITH A TEAM OF 3: 30M AMRAP: 14/7 CAL BIKE 20/15 YARD SEAL WALK 20/15 YARD BURPEE BROAD JUMPS 10/7 PULLUPS1. P1 DOES 14/7 BIKE, THEN P2 DOES BIKE, THEN P3 DOES BIKE. AS SOON AS LAST PARTNER

31 January

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) PROWLER TUG OF WAR PARTNER UP 90# ON PROWLERS 2 LAPS, REST 2M, X3-41. 1 PERSON PUSHES VERTICAL BARS WHILE PARTNER IS ON THE HIGH HORIZONTAL BAR AND SLOWLY BEING PUSHED BACKWARDS. 2. 10 YARDS B/W THEN 10 YARDS F/W, THIS IS 1 LAP. 3. EACH

30 January

CrossFit Vitality – CrossFit TABATA TUESDAY A: Metcon (AMRAP – Reps) “TANK TUESDAYS” BARBELL STYLE DEADLIFTS *135/85 OVER THE BAR BURPEES S2O *135/851. COMPLETED IN TABATA MASH STYLE 2. 6 ROUNDS OF TABATA TOTAL 3. 135/85 4. SCALE LOADING AS NEEDED 5. SCORE IS TOTAL REPS Metcon B: “PUSH IT” (AMRAP – Rounds and Reps)

29 January

CrossFit Vitality – CrossFit Weightlifting A: FRONT SQUATS FOR DAYS (2 Rounds for weight) FRONT SQUATS 5 REPS 10 SECOND HOLD AT TOP OF LAST REP 4 REPS 10 SECOND HOLD AT TOP OF LAST REP 3 REPS 10 SECOND HOLD AT TOP OF LAST REP 2 REPS 10 SECOND HOLD AT TOP OF LAST

27 January

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 1 Round: 200m Run 15 Air Squats 10 Pushups 5 Burpees 200m Run 15 Walking Lunges 10 T-Spine Twists 5 Burpees Metcon A: The Swap (2 Rounds for time) With a team of 3 Each team treats this Gauntlet Style 2 Rounds 500/400m Row 300m slamball

2018 CrossFit Open

Alright Vitality, it’s that time of the year again, time for the CrossFit Open! As always, you can get signed up by going to the games.crossfit.com website or just click the image below: You can join the CrossFit Vitality Team once you are signed up. As always, we will be doing our “Friday Night Lights”

26 January

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) DEADLIFT A. BUILD TO A MODERATE SINGLE DEADLIFT IN 8 MINUTES REST 2M B. EVERY 30 SECONDS FOR 6 MINUTES 2 BAR FACING BURPEES + 2 DEADLIFTS1. NO MIXED GRIP 2. NO TNG, MUST BE DEADPULL FOR BOTH REPS. 3. USE MODERATE DL FOUND IN PART A