Vitality Health & Fitness

02/29/2024

Friday, March 1st, 2024

CrossFit Open 24.1

For time:
21 dumbbell snatches, arm 1 (50/35)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

02/27/2024

Tuesday, February 27th, 2024

A. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps (2 seconds down, build each set)

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

B. Three sets for max reps:

90 seconds of:
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of:
9 Burpee Box Jump-Overs + Max Reps of Strict Dips

Rest 30 seconds

90 seconds of:
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

Box- (24/20”)

02/24/2024

Saturday, February 24th, 2024

AMRAP 4:
15/12 Calorie Row
15 Up Downs (burpees with no push up)

-rest 4 minutes

AMRAP 4:
15/12 Calorie Bike
30 Mountain Climbers

-rest 4 minutes

AMRAP 4:
12/10 Calorie Ski
50 Foot Bear Crawl

-rest 4 minutes

AMRAP 4:
20 10m Shuttle Runs
10 Knees to Elbows

02/20/2024

01/27/2024

Saturday, January 27th, 2024

Teams of 3:
3 Rounds:
15 Calorie Ski
20 Bodyweight Walking Lunges

Directly into…

3 Rounds:
15 Calorie Row
15 Push-Ups

Directly into…
3 Rounds:
15 Calorie Bike
20 Kettlebell Swings

Partner 2 starts when partner 1 is finished with their cardio portion, partner 3 starts when partner 2 is finished with their cardio portion and so on

01/26/2024

Friday, January 26th, 2024

A. Three Rounds:
Hanging L-Sits (accumulate 30 seconds)
Rest as needed
Handstand Holds x 45-60 seconds
Rest as needed

B. For time:
30-20-10
Toes-to-bar (or V-Ups)
Front Racked Walking Kettlebell Lunges (53/35)

01/19/2024

Friday, January 19th, 2024

A.
Strict Press
Push Press
Push-Jerk

Build to heavy single for each movement

B. 5 Rounds for time:
30/25 Calorie Row
20 Burpee Box Jump Overs (24/20)

Time cap: 20 minutes

01/16/2024

Tuesday, January 16th, 2024

A. Three sets of:
Dumbbell Bench press x 10-12 AHAP
Rest 2-3 minutes between sets

B. AMRAP 10:
1 Wall Walk
1 Bar Muscle-Up/ Strict Pull-Ups
2 Wall Walks
2 Bar Muscle-Ups
3 Wall Walks
3 Bar Muscle-Ups… add 1 rep per round


C. 3 sets of:
Standing Dumbbell Curls x 10-12 reps
Rest 60 seconds

Then

3 sets of:
Dumbbell Skull Crushers x 10-12 reps
Rest 60 seconds

*Wall walks should take less than 90 seconds
Muscle-Ups/Pull-Ups unbroken set
Leaving ~ 1 minute for burpees

12/11/2023

Monday, December 11th, 2023

A. Squat Sn**ch
High Hang Sn**ch- Build to Moderate (6 min)
Hang Sn**ch- Build to Moderate/ Heavy (6 min)
Sn**ch-Build to Heavy (10 min)

B. For time:

50 Double-Unders
30 Overhead Squats (95/65)
30 Pull-Ups
50 Double-Unders
20 Overhead Squats (115/75)
20 Chest to Bar Pull-Ups
50 Double-Unders
10 Overhead Squats (135/95)
10 Bar Muscle-Ups

*idea is to keep OHS under two sets

12/02/2023

Saturday, December 2nd, 2023

A. Three sets for max calories/reps of:

60 seconds of Rowing
Rest 15 seconds
60 seconds of Ring Dips
Rest 15 seconds
60 seconds of Box Jumps
Rest 15 seconds
60 seconds of Strict Pull-Ups
Rest 15 seconds
60 seconds of V-Ups
Rest 60 seconds

11/23/2023

BLACK FRIDAY SALE!

Get 6 months of unlimited classes for the price of 4! (Only 5 spots available)

Includes a custom Nutrition plan at no extra cost to you! ($400 Value)

Offer ends Sunday, November 26th at midnight