We will be closed on Sunday, September 2nd. Our new schedule begins Monday, September 3rd, which includes the newly added Beginner's CrossFit classes.
We apologize in advance for any inconvenience our closing may cause. Thank you for your patience, and enjoy your holiday weekend!
Elite Fitness in Southwestern Vermont
Friday, August 31, 2012
Friday's WOD
Klepto
Four rounds for time of:
27 Box Jumps (24"/20")
20 Burpees
11 Squat Cleans (145#/100#)
Post total time
Four rounds for time of:
27 Box Jumps (24"/20")
20 Burpees
11 Squat Cleans (145#/100#)
Post total time
Thursday, August 30, 2012
Great Deal on 10-Session Punch Cards!
We have a great deal currently running on our 10-Session Punch Cards! They are regularly priced at $60, but we're offering them for $45. That's a 25% discount! Plus, if you share this deal with you friends, you get an extra bonus!
Click here for more details!
Click here for more details!
Thursday's WOD
Bear Trap
AMRAP in 20 minutes of:
50ft Bear Crawl
50 Jump Rope Singles (Reverse)
25 Abmat Sit-Ups
Post total rounds
AMRAP in 20 minutes of:
50ft Bear Crawl
50 Jump Rope Singles (Reverse)
25 Abmat Sit-Ups
Post total rounds
Wednesday, August 29, 2012
Wednesday's WOD
Tabata Row for Meters
Squat Snatch 3-3-3-3-3
*We will be closed on Sunday, September 2nd. We apologize in advance for any inconvenience this may cause.
Squat Snatch 3-3-3-3-3
*We will be closed on Sunday, September 2nd. We apologize in advance for any inconvenience this may cause.
Tuesday, August 28, 2012
Tuesday's WOD
Handstand Hold, Squat Hold, L Sit Hold, Chin Over Bar Hold
AMRAP in 20 minutes of:
30s Handstand Hold
30s Squat Hold
30s L Sit Hold
30s Chin Over Bar Hold
Post total rounds
AMRAP in 20 minutes of:
30s Handstand Hold
30s Squat Hold
30s L Sit Hold
30s Chin Over Bar Hold
Post total rounds
Monday, August 27, 2012
Monday's WOD
Thrusters, Hang Power Cleans, Sumo Deadlift High-Pulls
AMRAP in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High-Pulls
Men = 95#
Ladies = 65#
Post total rounds
AMRAP in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High-Pulls
Men = 95#
Ladies = 65#
Post total rounds
Sunday, August 26, 2012
Sunday's WOD
Run, Pull-Ups, Ring Dips, Run
For time:
Run 800m
10 rounds of the couplet:
10 Pull-Ups
10 Ring Dips
Run 800m
Post total time
For time:
Run 800m
10 rounds of the couplet:
10 Pull-Ups
10 Ring Dips
Run 800m
Post total time
Friday, August 24, 2012
Friday's WOD
Jack
AMRAP in 20 minutes of:
10 Push Presses (115#/75#)
10 Kettlebell Swings (50#/35#)
10 Box Jumps (24"/20")
Post total rounds
AMRAP in 20 minutes of:
10 Push Presses (115#/75#)
10 Kettlebell Swings (50#/35#)
10 Box Jumps (24"/20")
Post total rounds
Thursday, August 23, 2012
Thursday's WOD
Nancy
Five rounds for time of:
400m Run
15 Overhead Squats (95#/65#)
Post total time
Skill & Strength
Max Effort L-Sit Holds
L-Sit to failure, rest and repeat x 2 more times
Post time for each L-Sit
Five rounds for time of:
400m Run
15 Overhead Squats (95#/65#)
Post total time
Skill & Strength
Max Effort L-Sit Holds
L-Sit to failure, rest and repeat x 2 more times
Post time for each L-Sit
Wednesday, August 22, 2012
Wednesday's WOD
Annie
50-40-30-20-10 reps of:
Double Unders
Sit-Ups
Skill & Strength
Diane
21-15-9 reps of:
Deadlift (225#/155#)
Handstand Push-Ups
50-40-30-20-10 reps of:
Double Unders
Sit-Ups
Skill & Strength
Diane
21-15-9 reps of:
Deadlift (225#/155#)
Handstand Push-Ups
Tuesday, August 21, 2012
Tuesday's WOD
Chelsea
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.
Monday, August 20, 2012
Monday's WOD
Mini Metcon: Max Double Unders in 5 minutes
Do as many double unders as possible in 5 minutes. Only complete double unders count.
Skill & Strength
Clean & Jerk 1-1-1-1-1-1-1
Do as many double unders as possible in 5 minutes. Only complete double unders count.
Skill & Strength
Clean & Jerk 1-1-1-1-1-1-1
Sunday, August 19, 2012
Sunday's WOD
Double Unders, OH Walking Lunges, Hang Power Snatches
AMRAP in 20 minutes of:
24 Double Unders
12 OH Walking Lunges (45#/25#)
6 Hang Power Snatches (65#/45#)
Post total rounds
AMRAP in 20 minutes of:
24 Double Unders
12 OH Walking Lunges (45#/25#)
6 Hang Power Snatches (65#/45#)
Post total rounds
Friday, August 17, 2012
Thursday, August 16, 2012
Thursday's WOD
Seven by Five
Seven rounds for time of:
10 Deadlifts (225#/155#)
15 Abmat Sit-Ups
20 Box Jumps (24"/20")
25 Kettlebell Swings - American (50#/35#)
Post total time
Seven rounds for time of:
10 Deadlifts (225#/155#)
15 Abmat Sit-Ups
20 Box Jumps (24"/20")
25 Kettlebell Swings - American (50#/35#)
Post total time
Wednesday, August 15, 2012
Wednesday's WOD
Star Power
AMRAP in 20 minutes of:
6 Knees-to-Elbows
9 Star Jumps
12 Grasshoppers
Skill & Strength
Mini Metcon: Back Extensions/Good Mornings, Walking Lunges, Row (Calories)
2 rounds for max reps of:
1 minute green band Good Mornings or Back Extensions
1 minute Walking Lunges (double count)
1 minute Row for calories
1 minute rest
AMRAP in 20 minutes of:
6 Knees-to-Elbows
9 Star Jumps
12 Grasshoppers
Skill & Strength
Mini Metcon: Back Extensions/Good Mornings, Walking Lunges, Row (Calories)
2 rounds for max reps of:
1 minute green band Good Mornings or Back Extensions
1 minute Walking Lunges (double count)
1 minute Row for calories
1 minute rest
Tuesday, August 14, 2012
Tuesday's WOD
Runs, Shoulder Presses, Push Presses, Push Jerks
For time:
Run 400m
21 Shoulder Presses (95#/65#)
Run 400m
21 Push Presses (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m
Skill & Strength
Front Squat 3-3-3
For time:
Run 400m
21 Shoulder Presses (95#/65#)
Run 400m
21 Push Presses (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m
Skill & Strength
Front Squat 3-3-3
Monday, August 13, 2012
Monday's WOD
Nasty Girls
Three rounds for time of:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)
Three rounds for time of:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)
Sunday, August 12, 2012
Sunday's WOD
Terrible Ten
Ten rounds for time of:
10 Ring Push-Ups
10 Pull-Ups
100 Jump Rope Singles (DU allowed)
10 Front Squats (95#/65#)
5 1-Arm KB Snatch, R (35#/25#)
5 1-Arm KB Snatch, L (35#/25#)
Post total time
Ten rounds for time of:
10 Ring Push-Ups
10 Pull-Ups
100 Jump Rope Singles (DU allowed)
10 Front Squats (95#/65#)
5 1-Arm KB Snatch, R (35#/25#)
5 1-Arm KB Snatch, L (35#/25#)
Post total time
Friday, August 10, 2012
Friday's WOD
Power Snatch, Overhead Squats
Fifteen rounds of:
Power snatch followed immediately by five overhead squats
Start light and add weight
Post loads
Fifteen rounds of:
Power snatch followed immediately by five overhead squats
Start light and add weight
Post loads
Thursday, August 9, 2012
Thursday's WOD
Sasquatch
21-18-15-12-9-6-3
Sumo Deadlift High Pulls
Push Press
75# for men
50# for women
Post total time
Skill & Strength
Mini Metcon: Max Double Unders in 5 minutes
Max Effort Broad Jump
21-18-15-12-9-6-3
Sumo Deadlift High Pulls
Push Press
75# for men
50# for women
Post total time
Skill & Strength
Mini Metcon: Max Double Unders in 5 minutes
Max Effort Broad Jump
Wednesday, August 8, 2012
Wednesday's WOD
Donkey Kong
21-15-9 reps for time of:
Burpees
Kettlebell Swings (50#/35#)
Box Jumps (24"/20")
Post total time
Skill & Strength
Power Cleans 5-5-5
21-15-9 reps for time of:
Burpees
Kettlebell Swings (50#/35#)
Box Jumps (24"/20")
Post total time
Skill & Strength
Power Cleans 5-5-5
Tuesday, August 7, 2012
Tuesday's WOD
Jackie
For time:
1000m Row
50 Thrusters (45#/35#)
30 Pull-Ups
Post total time
Skill & Strength
Max Height Box Jumps
For time:
1000m Row
50 Thrusters (45#/35#)
30 Pull-Ups
Post total time
Skill & Strength
Max Height Box Jumps
Monday, August 6, 2012
Monday's WOD
Triple Threat: Kettlebell Swings, Kettlebell Cleans, Kettlebell Snatches
Three rounds for time of:
20 KB Swings (45#/25#)
20 KB Cleans (45#/25#)
20 KB Snatches (45#/25#)
Post total time
Skill & Strength
Sumo Deadlift 3-3-3
Three rounds for time of:
20 KB Swings (45#/25#)
20 KB Cleans (45#/25#)
20 KB Snatches (45#/25#)
Post total time
Skill & Strength
Sumo Deadlift 3-3-3
Sunday, August 5, 2012
Sunday's WOD
Rows, Walking Lunges, Toes-to-Bar
Four individually timed rounds of:
Row 350m
40 Walking Lunge Steps
18 Toes-to-Bar
Rest as needed
Four individually timed rounds of:
Row 350m
40 Walking Lunge Steps
18 Toes-to-Bar
Rest as needed
Friday, August 3, 2012
Friday's WOD
Bulger
Ten rounds for time of:
Run 150m
7 Chest-to-Bar Pull-Ups
7 Front Squats (135#/95#)
7 Handstand Push-Ups
Post total time
Thursday, August 2, 2012
Thursday's WOD
Jungle Book
AMRAP in 20 minutes of:
3 Wall Climbs
10 Up Downs
5 Side-to-Side Med Ball Touches (20#/12#)
10 Grasshoppers (DC)
For the Med Ball Touches and Grasshoppers, right + left = 1 rep
AMRAP in 20 minutes of:
3 Wall Climbs
10 Up Downs
5 Side-to-Side Med Ball Touches (20#/12#)
10 Grasshoppers (DC)
For the Med Ball Touches and Grasshoppers, right + left = 1 rep
Wednesday, August 1, 2012
Wednesday's WOD
Xena
Three rounds for reps of:
3 Minutes Burpees
2 Minutes Toes-to-Bar
1 Minute Alternating Leg Pistols
Rest 1 minute between rounds. Post total reps
Skill & Strength
Push Press 2-2-2
Three rounds for reps of:
3 Minutes Burpees
2 Minutes Toes-to-Bar
1 Minute Alternating Leg Pistols
Rest 1 minute between rounds. Post total reps
Skill & Strength
Push Press 2-2-2
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