25 January

CrossFit Vitality – CrossFit Metcon A: “MASH” (Time) WITH A PARTNER: 8 ROUNDS OF “CINDY” *YOU GO I GO” THEN: 6 ROUNDS OF: 4 TNG CLEAN AND JERKS (135/85) 4 BAR FACING BURPEES “YOU GO I GO” THEN: 4 ROUNDS: 20 YARD SEAL WALK 15 C2B/CHIN OVER PULLUPS “YOU GO I GO” THEN: 2 ROUNDS:

Jan. 24

CrossFit Vitality – CrossFit Weightlifting A: Overhead Squat (3X3, WITH A PAUSE) PAUSE OHS 1. EACH REP IS DONE WITH A 5 SECOND HOLD AT THE BOTTOM. 2. FROM THE RACK. 3. SCORE IS TOTAL LOAD FOR ALL 3 SETS. Metcon B: “DEGA” (3 Rounds for time) 3 ROUNDS EACH FOR TIME: 400M RUN (4

Jan. 23

CrossFit Vitality – CrossFit TABATA TUESDAY A: Metcon (3 Rounds for reps) TANK TUESDAY – ROW (CALS) -GORILLA’S ON SLIDERS -T2B1. 6 ROUNDS OF TABATA AT EACH STATION. 2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION. 3. SCALE T2B TO KNEES AS HIGH AS POSSIBLE OR TO STATUE OF LIBERTY.

Jan. 22

CrossFit Vitality – CrossFit Weightlifting A: Big Clean Complex 1 SQUAT CLEAN FROM THE FLOOR 1 SQUAT CLEAN FROM BELOW THE KNEE 1 SQUAT CLEAN FROM MID-THIGH 1 PUSH PRESS 1 TNG SQUAT CLEAN FROM THE FLOOR 1 SQUAT CLEAN FROM BELOW THE KNEE 1 SQUAT CLEAN FROM MID-THIGH 1 PUSH JERK REST AS NEEDED,

20 January

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200M RUN THEN: 2 ROUNDS OF: 10 STEP-UPS 10 AIR SQUATS 10 T-SPINE TWISTS 10 PLANK TO PUSHUPS Metcon A: PAY TO PLAY (AMRAP – Rounds and Reps) WITH A 28M RUNNING CLOCK 0:00-22:00 AMRAP OF: 50/25 CAL BIKE OR 50/25 CAL ROW 30 DB SNATCH

19 January

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (2 Rounds for time) A. SLAMBALL SUICIDES 0-10-0-20-0-30-0-40-0 REST 4M, X21. CARRY A 50/30 SB 2. COMPLETE 1 BURPEE AT 10, 2 BURPEES AT 20, 3 BURPEES AT 30, AND 4 BURPEES AT 40. 3. SCORE IS COMBINED TIME FOR BOTH SHUTTLES. B: Metcon (No Measure) B. DURING

18 January

CrossFit Vitality – CrossFit Metcon A: “STAY IN YOUR LANE” (AMRAP – Rounds) EMOM FOR 40 MINUTES MINUTE 1: 20 YARD SEAL WALK 10 F/W – 10 B/W MINUTE 2: 14/8 CAL BIKE MINUTE 3: 10 CC FLOOR TOUCH TO HIGH BAR MINUTE 4: 50 DU’S MIN 5: 10 DL (225/125)1. SCALE TO 15 KBS

17 January

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) 3 ROUNDS NOT FOR TIME – TO BE COMPLETED POST WORKOUT A1. 20 YARDS OHD WAITERS CARRY WITH KB 20 YARDS DOWN WITH LEFT, BACK WITH RIGHT. REST 30 SECONDS A2. PLANK WORK SIDE – 8 SECONDS CENTER – 3 SECONDS SIDE – 8 SECONDS THIS

16 January

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (3 Rounds for reps) “TANK TUESDAY” -AIR BIKE (REVERSE TABATA) -PUSHUPS (NORMAL TABATA) -Z PRESS (NORMAL TABATA)1. 6 ROUNDS OF TABATA AT EACH STATION. 2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION. 3. SCORE IS THE TOTAL OF THE LOWEST ROUND AT EACH

15 January

CrossFit Vitality – CrossFit Weightlifting A: Metcon (Weight) FIND MAX LOAD IN 18M OF: 1 POWER CLEAN – 1 JERK – 1 HSC – 1 JERK – 1 FRONT SQUAT1. SCORE IS HEAVIEST LOAD LIFTED AT LEAST TWICE. Metcon B: “MR. POSTMAN” (AMRAP – Reps) EMOM FOR 10M AMRAP WALLBALLS (20/14) RX+ (30/20) TO 9′

13 January

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run (2 Laps) Then: 2 Rounds Of: 10 Plank Jacks 20 Second Plank Hold 10 Air Squats 20 Second Stone Chair 10 Beat Swings 20 Second Bar Hang Metcon A: “THE LABYRINTH” (AMRAP – Rounds and Reps) 30M AMRAP: 2 ROUNDS: 80 YARD PROWLER PUSH

12 January

CrossFit Vitality – CrossFit Weightlifting OVERHEAD SQUATS 5-5-5-3-3 (5 Rounds for weight) OVERHEAD SQUATS 5-5-5-3-3 1. FROM THE RACK. 2. REST AS NEEDED B/W SETS BUT ONLY HAVE 16M TO COMPLETE ALL 5 SETS. 3. SCORE IS TOTAL LOAD LIFTED SUCCESSFULY. Workout of the Day DARKNESS (Time) “DARKNESS” FOR TIME: 70/55 CAL ROW 60 KBS

11 January

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (AMRAP – Reps) TEAMS OF 3 OR 4: A. AS MANY CALS AS POSSIBLE ON THE SKI-ERG IN 8M *SCORE IS 1 REP FOR EVERY 10 CAL 2M REST B. AS MANY ROUNDS AS POSSIBLE IN 8M OF: 150/120M ROW 5 OVER THE

10 JANUARY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) EMOM FOR 12M MIN 1: BARBELL ROLLOUTS MIN 2: HSPU MIN 3: MUSCLE-UP/BMU/C2B/PULLUP/RING ROWS1. CHOOSE A NUMBER FOR EACH MOVEMENT THAT YOU CAN HIT FOR ALL 4 ROUNDS. 2. IF NO PULLUPS, WE WILL DO A NEW RING ROW TECHNIQUE. COME SEE ME IF YOU ARE

9 JANUARY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (3 Rounds for reps) “TANK TUESDAY’S” -ASSAULT BIKE (CALS) *REVERSE TABATA (10 SEC WORK / 20 SEC REST) -DU’S -T2B1. 6 ROUNDS OF TABATA AT EACH STATION. 2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION. 3. 2-3M REST B/W 6 ROUND ROTATIONS. 4.