• Do you crave a workout that is different every day that you look forward to rather than dread?
  • Are you tired of the big gyms where you don’t receive personal attention and training you need?
  • How long has it been since your workout wasn’t a boring walk/run on a treadmill?
  • Are you looking for a workout that will require both mental and physical effort?

If you have answered “yes” to one or more of the questions above, then you owe it to yourself to learn more about Vigor CrossFit Training.

About Vigor CrossFit
Vigor CrossFit is located in Moraine, Ohio (a suburb of Dayton).  A planned CrossFit Workout of the Day (WOD) is conducted during regular business hours.  While participating in a WOD,  a certified CrossFit Coach is with you throughout the session to ensure proper technique and to provide encouragement.  CrossFit is unlike any workout program because the workout is different every day.

“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same program is used for elderly individuals with heart disease and high performance athletes.  Workouts are modified to an individual’s ability, and with that change everyone will enjoy results.” – Courtesy of CrossFit, Inc.

To learn more about Vigor, email us at info@vigortraining.com or call (937) 694-7577

“Always be mindful of the kindness of others and not the faults of others.”

 

Warm up

40 Squat

then…

5 Rounds

3 Pullups

1 X traveling burpees width of room

7 Star jump

1 X walking lunges width of room

 

Strength

KB “bench” press

5 X max effort for load and reps

 

WOD

3 RFT

5 Muscle up/5 burpee wall climb

10 S2OH Comp- 135/95, Rx-105/65, Scale-75/45

15 Pistol each leg

“The difference between try and triumph is a little umph!”

 

Warm up

4 Rounds

:25 on/ :05 transition

Jump rope

Squat

Burpee

Handstand

 

Skill/Strength

Snatch

Start at 65%

5-5-3-3-2-2-1-1-1

 

WOD

3 RFT

5 K2F

10 HSPU

15 Box Jump +1

20 Squat

“Water continually dripping will wear hard rocks hollow.” -Plutarch

In other words, consistency is the key. Get your behind to the box today!

 

Warm up

20 Lunges

1 Sprint 10m

10 Push up

1 Sprint

20 Lunge

1 Sprint

80 Double under

1 Sprint

20 Lunge

1 Sprint

10 Push up

1 Sprint

20 Lunge

 

Strength

Dead lift

5X7 @ 50-52%

 

 

WOD

4 RFT

9 Burpee

6 Pull up/C2B

3 Bear complex

Comp- 165/115

Rx-135/95

Scale 105/65

Warm up

W/ partner

80 Wall ball

60 Mtn. climber

40 Burpee

20 Chest pass

 

Strength

Jerk

7X3 @ 70%

 

WOD

12 min AMRAP

10 KB high pull

10 Sit up

10 OH lunge w/ weight plate

1 Wall climb

“The most powerful weapon on earth is the human soul on fire.” – Ferdinand Foch

 

Warm up

2 min jump rope

80 Partner wall ball

80 Partner jump squat

 

Strength/skill

(20 mins)

At least 20 forward and/or backward rolls

with time remaining, work on a weakness or est a new 1RM

 

WOD

100 Double under buy in

4 rounds

10 Hang power snatch Comp-105/65, Rx-85/55, Scale-65/45

10 OHS

10 HSPU

100 Double under cash out

Warm up

3 Rounds

10 Squats

Traveling burpees 1 length of floor

5 Kick ups to handstand

Gorilla jump 1/2 the floor, crab walk the rest

 

Strength

Front squat

warm up to 70%, then..

5-3-1-1-1-PR

 

WOD

6-12-18-12-6 each of

KB snatch

Plate press sit-up

Gobblet squat

at the end of each round 100′ farmer carry, pinch grip on weight plates

“The best angle from which to approach any problem is the try-angle.”

 

Warm up

6 rounds

50 jump rope

5 T2B kips

5 Inch worms

5 Lateral kb swings each arm

 

Skill 1

Next level handstand

 

Skill 2

Clean review

 

WOD

15-12-9-6-3

Pull-up/ C2B

C&J Comp-155/105, Rx-135/95, Scale-95/65

Warm up

4 Rounds

10 PVC OHS

10 Burpee

10 Sit up

 

Strength

SDL

5X5 @ 75%

 

WOD 1

6 min EMOM

12 DU

4 HSPU

 

WOD 2

9 min ascending ladder

T2B

Thruster Comp-115/85, Rx-95/65, Scale-65/45

“What men and women need is encouragement. Instead of harping on a persons’ faults, tell them of their virtues. Try to pull them out of their rut of bad habits.”

9am – “Hotshots 19″

 

11am – “Community Unity”

6 min AMRAPS/2 minute rest/transitions

#1 -

20 Pull-up

30 Star jump

40 KB swing 32/24k

 

#2 -

10 Squat clean and jerk 165/105

50 Squat thrust

 

#3 -

100 Wall ball 20/14

20 Man maker 16/12k

 

#4 -

20 HSPU

20 Box jump 24/20″

2 Rope climb 15′

 

#5 -

20 Dead lift 225/155

20 Burpee

 

#6 -

30 T2B

30 Thruster 95/65

50 Front rack lunge 95/65

 

#7 -

8 Muscle up or 8 burpee wall climb

16 G2Shoulder with atlas stone

 

#8 -

100 Double under

20 Back squat 135/95

20 Bench press off sand bag 135/95

Warm up

JYD

Burgener

5 Hi hang snatch

5 Hang above knee snatch

5 Full snatch

 

Skill

60 Full squat snatch @ 65% of 1RM

Passing bar back and forth with a partner

 

WOD

2 RFT

15 HSPU

30 Alternating jumping lunges

45 Russian KB swing 32/24k