NEW SITE NOW UP

The new site and blog can now be found at
www.verticallimitfitness.com

Thank you for the support in making this next evolution happen! Here at Vertical Limit Fitness, we too are constantly striving for Better! and this site and extended class schedule is just one of those steps.

Start Strong, Stay Strong, Finish Strong
Coach Doug D

5rft
20 Pullups
30 Pushups
40 Double Unders

Squat Challenge

4 RFT
25 squats
15 jumping pullups
then
4 RFT
25 squats
15 box jumps (20/24)
4RFT
25 Squats
15 flutter kicks/leg (30 total)

For Time
50 Walking Lunges
10 Burpees 
40 Push Press (75/45)
8 Burpees
30 Double Unders
6 Burpees
20 Pullups
4 Burpees
10 True Pushups
2 Burpees

AMRAP 20 minutes
400 m run
Deadlift x15 (155/115)
Supine pullups x9 

tabata style

Wallball
Pullups
DB Hang Clean (Any way)

.20 of work followed by .10 of rest for 8 rounds. Clock does not stop between exercises. Complete one movement before moving on to the next.

AMRAP

AMRAP 12 minutes
6 Push Press (95/65)
8 Russian KB Swings (70/55)*
*swing to eye height focusing on explosive hip power and speed
10 burpees

300 Squat Challenge - Week 2

For time
50 squats, Full court shuttle run
40 squats, Full court shuttle run
30 squats, Full court shuttle run
20 squats, Full court shuttle run
10 squats, Full court shuttle run

THEN
50 squats, 50 ab mat situps

40 squats, 40 ab mat situps
30 squats, 30 ab mat situps
20 squats, 20 ab mat situps
10 squats, 10 ab mat situps

4 RFT
400 m run
12 Thrusters (95/65)
24 Deadlifts (95/65)

'J.T.'

For Time
21-15-9
Handstand Pushups
Ring Dips
Push ups

300 squat challenge - Week 1

10 RFT
30 Squats
30 DU (60 singles with high knees)

Deck of Death

Flip through a deck of cards and perform the corresponding number of reps for the number on the card. Each suit is a different movement. Jokers are WILD!

Turkey Burp

12 AMRAP
10 Turkish Get ups (35/20)(5/arm)
15 Thrusters (75/45)
20 Burpees

Skill Night

Work on what you want to get better at!

Happy Birthday Liz

3 RFT
11 box jumps (27/24)
7 Squat Cleans (135/95)
800m run

Team AMRAP
sprint
pushups
med ball cleans
rest

Skill: L-sits
WOD: 7 rounds for reps
1 minute KB swings (55/35)
1 minute Wall Balls (20/16#)
30 seconds between rounds-

The clock does NOT stop between movements. The only rest period is between rounds. Total reps is your score.

In honor of Veterans Day we will be doing a Hero WOD randomly selected by a class member.

Join Us.

Andrea working hard! Great upright Torso with weight on the heels!

Skill/Strength:
Shoot Through Practice  or  Handstand holds/walks

AMRAP 12 minutes
12 Single DB Front Squats
20 DU

21-15-9
DB Deadlifts (55/35)
Abmat situps
Burpees