Nov. 13

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH BOOTSTRAPPERS AIR SQUATS/SQUAT JUMPS W/M SIT-UPS x3 Metcon A: Metcon (No Measure) WORKOUT 1 12 MIN AMRAP 20/16 CAL ROW 20 MTN CLIMBERS WITH SLIDERS 20 W/M SIT-UPS REST 30s WORKOUT 2 12 MIN AMRAP 20 PICK-UPS 20 TOREDO FACING SQUAT JUMPS 20 HEELS

Nov. 11

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH LUNGES IN PLACE UP-DOWNS RUSSIAN TWISTS X3 Metcon A: Metcon (No Measure) 25 MIN AMRAP WITH PARTNER (SOLO OPTIONAL) STATION 1 30 YRD BEAR CRAWL (P1&P2 COMPLETE TOGETHER) 30 SLAMBALLS (30/20) 30s PUSH-UP PLANK HOLD (P1 & P2 COMPLETE TOGETHER) RX+ #50/30 SLAMBALL STATION

11 November

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 6m AMRAP: 200m Ski 5 Inchworms 200m Row 5 Active Lunges 12/6 Cal Bike 5 Criss Cross Floor Touch Metcon A: Metcon (4 Rounds for time) Gauntlet Style Round 1: 2 Rounds For Time 120 Yard Shuttle Run (20 Yard Trips x6) 200m/175m Row 12 Deadlifts

10 November

CrossFit Vitality – CrossFit Strength/Skill Metcon (Weight) A1. 5 TEMPO OHS @33X1 (3 SEC DOWN – 3 SEC HOLD – EXPLODE UP – 1 SEC PAUSE) REST 1M A2. 20 YARD OHD LUNGES (10L – 10R) (RED/BLUE) REST 2M, X4 Workout of the Day BROKEN WINGS (Time) “BROKEN WINGS” 12-8-4 HANG SQUAT CLEANS C2B PULLUPS

Nov. 10

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) WARM-UP 5 MIN 5 BOOTSTRAPPERS 10 T-SPINE TWISTS 10 SQUAT JUMPS 100 YRD RUN Metcon A: Metcon (No Measure) 3 MIN AMRAP STATIONS REST 1 MIN THEN REPEAT SAME STATION REST 90s B/T STATIONS STATION 1 5 BURPEES/UP-DOWNS 10/7 CAL ROW STATION 2 10 S/A CURL

Nov. 9

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 1 AROUND THE WORLD 6 BOOTSTRAPPERS 8 AIR SQUATS 10 PLANK JACKS (NO SLIDERS) 100m RUN Metcon A: Metcon (No Measure) 25 MIN AMRAP *EVERY 5 MIN STOP AND DO 20 MTN. CLIMBERS STATION 1 1 AROUND THE WORLD W/ SLIDERS 20 PLANK

9 November

CrossFit Vitality – CrossFit Mobility and Prep Metcon A: THURSDAY MASH (Time) FOR TIME: 200M RUN 20/10 CAL BIKE 400M RUN 40 DEADLIFTS (155/95) 800M RUN 80 AIR SQUATS 400M RUN 40 S20 (155/95) 200M RUN 20/10 CAL BIKE1. FOR LARGER GROUPS, STAGGER BY 2-3M 2. AIR SQUATS NEED TO BE BELOW PARALLEL ON EVERY

8 November

CrossFit Vitality – CrossFit Weightlifting A: “BARBELL POKER” (AMRAP – Rounds) EVERY MINUTE ON THE MINUTE: 0:00 – 5:00 5 POWER CLEANS 5:00 – 10:00 5 SQUAT CLEAN THRUSTERS 10:00 – 15:00 10 DEADLIFTS1. SAME WEIGHT USED FOR ALL 3 MOVEMENTS. 2. SCORE IS LOAD USED. IF UNABLE TO COMPLETE ALL MOVEMENTS WITH THE SAME

Nov. 8

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 4 T-Spine 6 Alt. Toe Touches 8 Jump Squats 10 Criss Cross Floor Touches 100m Run Metcon A: Metcon (No Measure) WITH A 5M CLOCK COUNTING DOWN: 850/700M ROW W/REMAINING TIME COMPLETE AMRAP OF: 10 TORPEDO SQUAT 10 SEATED Z-PRESS REST 2M 5M

7 November

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) TO BE DONE POST WORKOUT A1. 6 TURKISH GET-UPS (3L/3R) REST 60 SECONDS A2. 25 YARD BANDED PARTNER BEAR CRAWLS REST 60 SECONDS A3. 20 BANDED TRICEP PRESS-DOWNS REST 60 SECONDS A4. 5 SEATED BOX JUMPS REST 60 SECONDS, X2-3 Metcon B: STAIR-STEPPER (Time) 21-15-9 POWER

Nov.7

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH D-O-I-U S/L DEADLIFTS (NO WT) BUNNY HOPS (NO AGILITY CIRCLE) Metcon A: Metcon (No Measure) WORKOUT 1 15 MIN EMOM MIN 1: SKI CALS MIN 2: D-O-I-U MIN 3: BATTLE ROPE CIRCLES WORKOUT 2 15 MIN EMOM MIN 1: KB DL (1.5/1pood) MIN 2:

7 November

CrossFit Vitality – CrossFit Weightlifting A: Push Press (4×3) 1. 4 SETS OF 3 REPS. 2. AFTER EACH SET OF PUSH PRESS, COMPLETE 1 SET OF STRICT PULLUPS. SCALE STRICT PULLUPS TO ASSISTED STRICT OR 1 FLEXED ARM HANG. Weightlifting B: MAX SET KB THRUSTERS (AMRAP – Reps) COMPLETE 1 MAX SET OF KB THRUSTERS1.

Nov. 6

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 4 ACTIVE LUNGES 10 TUCK-UPS 10 AIR SQUATS 10 UP-DOWNS 100 YRD RUN Metcon A: Metcon (No Measure) 25 MIN AMRAP CHIPPER EACH ROUND BEINGS WITH A 15/7 CAL AIR BIKE RX+ 20/12 60 SINGLE ARM THRUSTERS (30L/30R) 50 TUCK-UPS 40y REV. BEAR

4 November

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run (Inside) Then: 2 Rounds 10 Squat Jumps 10 Pass Thru’s 10 Sotts Press 10 PVC Superman Holds 10 Hollow Rocks Metcon A: “ROUELETTE WHEEL” (Calories) 0:00 – 5:00 400M SB RUN 8 HANG POWER CLEANS (155/95) 250M/200M ROW 8 SYNCHRO BFB 15/8 CAL BIKE

Nov. 4

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH TOE TOUCHES IN PUSH-UP POS. AIR SQUATS BURPEES X3 Metcon A: Metcon (No Measure) 25 MIN AMRAP X2 ROUNDS AT EACH STATION FOR 25 MIN STATION 1 20 TOES TO RACK 10 BOX PUSH-UPS 250/200m ROW X2 RX+ 1 MAX SET PUSH-UPS STATION 2