WOD View 2
03/09/2024
Vogue Fitness | Al Ghadeer
WOD
ADRENALINE
TTB Strength
4 Rounds
7 Banded V-Up
20 Plank Ups
15/15 KB Side Bends
(10min Cap)
INDIVIDUAL WOD
6 Rounds For Time:
200m Run
6 Devils Press
8 Burpee Over DB
Cap 16 min
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
ALL IN!!
50-40-30-20-10
BJO
DB Snatch 30 (sync)
Burpee
Cal Row
TC: 30 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
10 Rounds
10 BJO
12 DB Snatch 35
9 Cal Row
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
4 Sets week 4/4
X Strict Pull ups (w 2 sec pause chin over bar) 1RIR
X Tempo Box Pike HSPU (31X1) 1RIR
30s Hollow Hold
rest 2 between sets
For Time
3 Rounds:
21 Wallballs (20/14)
18 Alternating Dumbbell Hang Snatches (50/35)
15 Box Jumps (24″/20″)
12 Toes to Bar
TC20
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
03/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
-Team Up Tuesday-
Teams of 2
4min on 4 min off x 4 Each (32mins)
500m/400m Row
12 Box Jumps
15 Kettlebell Swings
Max Ab mat Sit ups
Score total Sit ups
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
03/09/2024
Vogue Fitness | Marina Mall Mixed
Speciality
-FUNCTIONAL BODYBUILDING-
UPPER
1 Rope climb or 1 ascent on box
14 DB flys
15 Bulgarian Ring rows
20 Push ups
rest 2 x 3
(pull chin above top hand on rope pull ups, jump a little if needed, Scale push ups to 1 x difficult but unbroken set)
Lower/Core
12 DB Sumo Squats (add weight or 1/2 reps on last weeks)
12 Strict hanging knee raises (add weight or 1/2 reps on last week\0
rest 2 x 3
12/12 DB Lean away lateral raises
14 Reverse barbell bicep curls
Max banded tricep extensions (use 2 turquoise or lighter bands)
rest 2 x3
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
03/09/2024
Vogue Fitness | Al Raha
WOD
UNITE
Strength
4 sets
6-8 Strict Pull-Up/Substitute for Negative
pull up if need be
8-10 Paused Push-Up
30s Dead Hang
""Bit the Curb""
AMRAP 20
5 Double Dumbbell Deadlift
10 Double DB STOH
10 Cal Bike
*Add 5 Reps to Movement and add 10 Cals
each Round complete
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
Buy In: 50 KB Swings 24/16
6 Rounds
15/10 Cal Bike
8/8 KB STO 24/16
8/8 KB Front Rack Lunge
15 Burpees
Buy Out: 30 KB Swing 24/16
TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
ALL IN!!
50-40-30-20-10
BJO
DB Snatch 40/30 (sync)
Burpee
Cal Row
TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | JLT
CrossFit
"September Focus: HSPU"
Test 1: Max Handstand Hold
Against The Wall
-Rest until recovered-
Test 2: Max UB Strict HSPU
*If you can kick up to a handstand
but you don’t have strict HSPU yet,
you can use an abmat or
a plate and an abmat to find your max set.
“ESPALDA”
10 Rounds For Time:
YGIG With A Partner
20 Double Unders
6 DBL DB Shoulder to overhead @ 50/35
4 Burpee Box Jump Over
2 Wallwalks
TC: 20 Min
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
Lower Body
A: Every 2:30 x 4 sets
10 BB Deadlift
B: 15min AMRAP
10 Cal Row
10 Slam Balls
10 Slam Lunges
10 Slam Sit Ups
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
03/09/2024
Vogue Fitness | RAK Ladies
WOD
30s W/30sR x 4 each (12min)
Wall Glute Raise
Wall Sit
Dead Bug
Metcon (18min)
"Solo Missions"
Buy-in:
100/75 Wallballs
AMRAP remaining time:
10 Russian KBS
15 Push ups
20 Goblet Lunges
03/09/2024
Vogue Fitness | RAK Mixed
WOD
Grinding Cardio
7min AMRAP
1000m Row
ME Bike Cals
Rest 3min
6min AMRAP
750m Row
ME Bike Cals
Rest 3min
5min AMRAP
500m Row
ME Bike Cals
2min AMRAP
250 Row
ME Bike Cals
03/09/2024
Vogue Fitness | Yas Marina
Metcon
AMRAP for 12 minutes
20/15 cal AB
20 KB swing (24/16)
20 Wall Ball
Rest 4 minutes
x 2 sets
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
03/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"PUSH / PULL
Every 3:30 x3
5-8 Box HSPUs / Banded Push Ups
8-12 Ring Rows / 3-8 Strict Chin Ups
20/20s Side Plank"
"
For Time
(Individual)
50 DB Hang Clean & Jerks @ 1xDB
30 Box Jump Overs / Step Ups
10 Wallwalks / Inchworm Push Ups
10 Min Cap
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
03/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
2:00 ON / 2:00 OFF x5
150-200m Ski
10 Dual KB S2OH
Max DUs / SUs
(18-20 Mins)
Rest 3 Mins
(In Pairs)
In 5 Mins
Max Cal Row
*P2 Holding a plank"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
03/09/2024
Vogue Fitness | Stamina
Stamina
TRIATHLON
Strength
Squat waves
2 sets
5-3-2
Back Squat Increase from set 1 to
2
Bike erg workout
Teams of 2
4 Rounds
2000/1800m Bike
50 synchro squats
20 synchro burpees
TC:30 Mins
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
03/09/2024
Vogue Fitness | Stamina
Stamina
COMPETE
Oxygen focus
Team of 6
E3MOM - 30 Min
1. Max Burpee Over Worm (4 person synchro)
2. Max Distance Row (30s Sprint each)
3. Max Worm Squats
4. Max Distance C2 (30s Sprint each)
5. Rest
X 2 Sets
Rest 5 mins
Waterfall style
4 Hold Worm - 1 Work - 1 Rest
400/350m Row Each person
Into
800/700m Bike Each Person
X 2 sets
Cap 40
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
03/09/2024
Vogue Fitness | JLT
Metcon
“VOLAR”
3 Min On / 1 Min OFF x 3
12/10 Cal Bike
16 Alt. DB Snatch
Max Cal Ski
-Rest 4 min-
3 Min ON / 1 Min OFF x 3
12/10 Cal Ski
16 Hang C&J
Max Cal Bike
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
03/09/2024
Vogue Fitness | Yas Marina
CrossFit
AMRAP for 7 minutes:
1000/800m Row
Max Push up
Rest 3 minutes
AMRAP for 7 minutes:
1000/800m Row
Max Pull up
Rest 3 minutes
AMRAP for 7 minutes:
1000/800m Row
Max Wall Ball (20/14)
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
04/09/2024
Vogue Fitness | Yas Marina
WOD
UNITE
Front Squat
4 Sets
3 Pause (3 sec) Front Squats + 4 Front Squats @80%
Partner WOD
YGIG Round for Round
16min AMRAP
10 Wall Balls 20/14#
10/8 Cal Bike
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
SQUATS
3 Rounds
10 Back Squats 95+
6 Strict Pull Up (banded)
40sec - 1min HS Hold
WOD
6 Rounds
1. 10 Cal Bike
10 Pull Ups/ Ring Rows
10 Thrusters 80
2. 10 Cal Bike
10 HSPU/ Box Pike
10 Thrusters 80
TC: 18 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
EMOM 30
1. 10 Shuttle Run (10m)
2. 15 Slamballs 30
3. 20 Slamball Squat
4. 25 V-Ups
5. Rest
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
EMOM 30
Teams of 3
Min. 1 P1 Row
Min. 2 P2 Ski
Min. 3 P3 Bike
Min. 4 Syncro Burpees (all 3)
Min. 5 Rest
Score total Cal + Burpees
Rotate machine each min
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
04/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Wa7sh Wednesday -
10 Goblet Squats (30X1)
10/10 SL KB Deadlifts
10/10 Single leg weighted glute bridge
Rest 60s between sets x 4
AMRAP 12
5 Strict Pull Ups/10 Ring Rows
30 Double Under's
10 Push Ups
30 Double Under's
15 Tuck Ups
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
04/09/2024
Vogue Fitness | Al Raha
WOD
HYBRID
3 Rounds
400m Run
30 Wall Balls
2 Rounds
500m Ski
15 Box Jump
1 Round
1000m Ski
TC: 30 mins
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
EMOM 30
1. 10 Shuttle Run (10m)
2. 15 Slamballs 45/30
3. 20 Slamball Squat
4. 25 V-Ups
5. Rest
TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
GYMNASTICS/ SKILL
5 Reps Of Each
* Kip Swing
* Kipping Knee Raises
* Kipping Straight Leg Raises
* 4 Reps build to TTB
WOD
6 ROUNDS
2min Work; 1min Rest
12/8 Cal Ski
14 D-Ball Lunges 45/30
AMRAP TTB
TC: 18Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | JLT
CrossFit
"CLEAN COMPLEX"
Every 90s x 6
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Build to AHAFA
"THE MASHUP”
For Time:
21 Power Cleans @ 135/95
21 Toes To Bar
15 Front Squats
15 Pull-Ups
9 Hang Squat Cleans
9 C2B
6 Thrusters
6 Bar Muscle Ups
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
Warrior Wednesday
In 30min
50 Cal
50 Plate GTOH
50 Burpee to Plate
40 Cal
40 DB Snatch
40 Goblet Squats
30 Cal
30 KB Swings
30 SDHP
* MAX CAL in time remaining
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
04/09/2024
Vogue Fitness | RAK Ladies
WOD
EMOM 15
1 - 5 Strict Pullups + 20 Tricep Ext
2 - DB Skull Crusher (10) + Prone Swimmer (15)
3 - Rest
EMOM 20
1 - 14/12 Cal Row
2 - 10/8 Box Jump Over
3 - 12 DB Push Press
4 - Max Unbroken DB
5 - Rest
04/09/2024
Vogue Fitness | RAK Ladies
Speciality
Clean and Jerk
EMOM 5
3 Clean and Power Jerk
(5-6 RPE)
EMOM 6
1 Clean + 1 FS + PJ
E90s x 7
1 Clean + 1 SJ
Building as heavy
04/09/2024
Vogue Fitness | RAK Mixed
WOD
Gymnastics Skils
10min Window
Handstand Walk Practice
or
EMOM x 10
HSH shoulder taps
Pike Bear Crawl
AMRAP 15
3 Wall Walks
10 DB Snatch
12 Pistols/24 Reverse Lunge
04/09/2024
Vogue Fitness | Yas Marina
Metcon
For time:
200 cal Row
2 minutes on / 2 minutes rest
20/15 cal Ski + Max cal Row
repeat intervals until you have completed 200 cals
this is an individual workout
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
04/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
Weightlifting 1/4
Every 3 minutes for 5 sets:
2x 1 Snatch pull w/ 3 sec pause at the knee
+ 1 Low hang squat snatch (f/ below knee)
add weight each set
For time:
13-11-9-7-5
Power Snatch (135/95)
Burpee over bar
time cap: 12 minutes
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
04/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"OLYMPIC WEIGHTLIFTING
Power Snatch
Every 90s-2 Mins x6
2 Power Snatch
*2s pause at knee on rep 1
**Reset between each rep"
"
3 Mins Work / 2 Mins Rest x3
(In Pairs)
18 Cal Bike
10 Synchro Bar over Burpees
Max Power Snatch*
*Increasing weight each set
L1- 5RPE / 6RPE / 7RPE
L2- 55lb / 65lb / 75lb
L3- 65lb / 75lb / 85lb
(13 Mins Total)"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
04/09/2024
Vogue Fitness | Yas Ladies
Metcon
"""
Warrior Wednesday
In Pairs
120 Cal Row
100 Wallballs
80 Box Jumps
60 Burpee Touch
40 Slams
20 SA Devil Press
AMRAP Cal Row in remaining time
30-35 Min Cap"""
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
04/09/2024
Vogue Fitness | Stamina
Stamina
SWIMMING
Threshold swim
WU 200m
Alternating every 25m breast stroke and free
Drills and drills
Catch up
Finger tip
Closed fist
Main set (speed session)
10x100m negative splits required
Rest 45’
CD 100m easy choice
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
04/09/2024
Vogue Fitness | Stamina
Stamina
HYROX
Hyrox General Strength
Working Sets
Back Squat
3 @ 70%
3 @ 80%
Max Reps @ 90%
(60 - 90s rest)
Super Set : Accessories
Upper Push/Pull
Dumbbell Shoulder Press: 3 x 10
Bent-Over Rows: 3 x 10
Finisher: EMOM 12
1. 15 - 20 Wall Balls
2. 15/12 Cal Ski
3. 9/7 Burpee Broad Jumps
4. 15/12 Cal Row
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
04/09/2024
Vogue Fitness | Stamina
Stamina
RUNNING
Fartlek
1km Warmup
2x
3min at 10km pace
3min recovery pace
2x
2min slightly faster
2min recovery pace
3x
1min at 5k pace
1min recovery
1km cooldown
RPE: 7-8s
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
04/09/2024
Vogue Fitness | Marina Mall Mixed
Speciality
-OLYMPIC WEIGHTLIFTING-
Warm Up: 3 SETS OF
3 BTN split stance press
3 tall jerks
3 paused split jerk
Main Work
Split Jerk
E2:30M x 6
1 Paused Jerk Drive (2 sec in dip)
1 paused split jerk (2 sec in dip)
2 Split jerk (2 sec pause in catch)
Build in weight each set starting@45% to an RPE 7/70% of max jerk
(12:30 min)
Strength
Accessory: 2-3 sets
3 jerk drive @ 75%
12 banded strict press
12 alternating barbell front rack forward lunges (heavy but technically good reps)
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | JLT
Metcon
“DOWN & UP”
100 Double Unders
80 Airsquats
60 DB SA Shoulder To Overhead
40 DB Lunges
20 DB SA Devils Press
*100-80-60-40-20-40-60-80-100
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
04/09/2024
Vogue Fitness | Al Ghadeer
WOD
UNITE
Front Squat
4 Sets
3 Pause (3 sec) Front Squats + 4 Front Squats @80%
Partner WOD
YGIG Round for Round
16min AMRAP
10 Wall Balls 20/14#
10/8 Cal Bike
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | Al Ghadeer
WOD
ESCALATE
Individual METCON
40" On / 20" Off
A) Alternating Between 1,2 (3R)
1. Row Calories
2. AbMat Sit Ups
Rest: 1'
B) Alternating Between 1,2 (3R)
1. Bike Calories
2. Hollow Hold
Rest: 1'
C) Alternating Between 1,2,3,4 (4R)
1. Max Row Calories
2. 16 V-Ups
3. Max Bike Calories
4. 16 Hollow Rocks
30 Mins
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
LIFTING
10-8-6-4-2
Clean & Jerk
WOD
30 Clean & Jerk 85
3 Rounds
15 BOB
50 DU
15 Clean & Jerk 85
TC: 15 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
Buy In: 50 KB Swings 16
6 Rounds
10 Cal Bike
8/8 KB STO 16
8/8 KB Front Rack Lunge
15 Burpees
Buy Out: 30 KB Swing 16
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
On the 2 x 5
3 Overhead Squats
Build to heavy but technically sound 3.
RANDY
For time:
75 Power Snatches
♀ 55 lb. ♂ 75 lb.
TC8
Note:
- The barbell should feel light.
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
05/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Thursdays Intervals -
With a partner
300/240 Cal Row
*alternate every.
A)
14/10 Cal Ski
B)
12 10m Shuttle Runs
*time cap: 30 minutes
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
05/09/2024
Vogue Fitness | Al Raha
WOD
MAYHEM
""Connect the Dots""
20-18-16-14-12-10-8-6-4-2 Ab Mat Sit-Ups
10/6 Cal Bike
Into
10-9-8-7-6-5-4-3-2-1
Burpee
10/8 Cal Row
TC: 35 mins
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
10 Rounds
10 BJO
12 DB Snatch 50/35
14/9 Cal Row
TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
LIFTING
10-8-6-4-2
Clean & Jerk
WOD
30 Clean & Jerk 115/85
3 Rounds
15 BOB
50 DU
15 Clean & Jerk 115/85
TC:15Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | JLT
CrossFit
“FIESTA”
PARTNER WOD
AMRAP 35
60/50 Cal Ski
200m Run (Together)
50/40 Cal Bike
20 Synchro Abmat Sit-Ups
*Every time you swap
5 Synchro Down Ups*
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
05/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
Thursday
A: Power Clean
Every 2:30 x 5 sets
5 High Hang Power Clean
B: 90sec work 90 sec rest x 6 sets (18min)
1. 8-12 Cal Bike into Max DB Hang Snatch
2. 16 DB Hang Snatch into Max Cal Bike
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
05/09/2024
Vogue Fitness | RAK Ladies
WOD
Snatchy Snatch
E90s x 6
2 Power Snatch
RPE 7
E90s x 6
1 Snatch + 1 OHS
4 Rounds For Time
6 Hang Power Snatch (55/65)
9 OHS
12 Cals Ski
14min
05/09/2024
Vogue Fitness | RAK Ladies
Speciality
Pull-up
Negatives/ECC/Banded/Low Bar
*find an option, use in WOD*
TABATA 25min
40s W/20s R
1) Kip Swings/Butterfly Drill
2) Dips/Box Dips
3) Pull Up option/Banded C2B
4) Banded Face Pull
5) KB OH Should Mob
05/09/2024
Vogue Fitness | RAK Mixed
WOD
Clean Complex
E75s x 8
3 Power Cleans + 1 Front Squat
For Time
15-12-9-6-3
Burpee Box Jumps
5-4-3-2-1
Bear Complex
(pc+fs +pp+ bs + behind neck press)
60% of 1rm
12min
05/09/2024
Vogue Fitness | Yas Marina
CrossFit
CARDIO Day
2 minutes on / 2 minutes rest x 8 sets:
300m Ski
Max cal AB
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
05/09/2024
Vogue Fitness | Yas Marina
Metcon
AMRAP for 10 minutes
10 Dual DB deadlift (2x60/45)
10 Dual DB floor press
Rest 5 minutes
AMRAP for 10 minutes
5 Strict Pull up / Banded pull up
5 Dual KB push press (2x24/16)
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
05/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"BOOTY DAY
Every 2:30 x4
10 HEAVY BB Reverse Lunges
10 KB Sumo Deadlift"
"
For Time
(Individual)
40 Wallballs
30 TTB / Half TTB
20 Cal Ski
30 Wallballs
20 TTB / Half TTB
10 Cal Ski
15 Min Cap"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
05/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
EMOM x25
1- 8-12 Cal Bike
2- 15 KB Swings
3- 10 Hanging Knee Raises + 5-10 Push Ups
4- 6/6 KB Hang Clean & Jerk @ 1xKB
5- Rest
(5 Rounds)
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
05/09/2024
Vogue Fitness | Stamina
Stamina
COMPETE
Apex Focus
Teams of 4
A) Worm x Gymnastics Skills
EMOM 15
(50s work each station)
1. Worm Thrusters
2. C2B / Toes to bar (1 partner dead hang)
3. Worm Lunges
4. Walk walks (1 partner handstand)
5. Rest
X 3 Sets
B)
Machine Sprint x Sandbag WOD intervals
(All reps shared)
Team of 2-4
60/45 Cal Row
60/45 Cal Ski
60/45 Cal Assault Bike
Into
12-9-6
Sandbag Cleans (Ascending weight)
Rest 5 mins
X 2 Sets
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
05/09/2024
Vogue Fitness | Stamina
Stamina
TRIATHLON
Watt Session
3 sets
P1 - 3 Mins @ 80% Of watt test
P2 - Z2 laps of track while other
is biking
2 sets
P1 - 2 Mins @ 90% Of watt test
P2 - Plank hold
1 Set
P1 - Max watts in 1 min
P2 - Rest
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
05/09/2024
Vogue Fitness | JLT
Metcon
EMOM 24
1. 15/12 Cal Row
2. 10 Burpees Over Rower
3. 15 KB Swings
4. 15 T2B / V-Ups
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
EMOM 6
1. 20-25 Abmat Sit-Ups
2. 30s Plank
06/09/2024
Vogue Fitness | Al Ghadeer
WOD
MAYHEM
INDIVIDUAL WOD
25 MIN AMRAP
20/16 Cal Row
15 Burpee Over Rower
10 Pull Ups
5 Deadlifts 185/135#
30 DU
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
06/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
ACCESSORY
3 Rounds
12 Plate Front raises
20 Wall Walk (Shoulder Tap)
1min KB Front Rack Hold
WOD
1600m Row
AMRAP
3 Wall Walk
12 DB Bench
15 Air Squats
TC: 15 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
06/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
5 Rounds
1min Cap
15 Cal Ski
Rest 30sec
2mins Cap
10 Burpee
30 DU/50 SU
10 SDHP 16
15 Sit Ups
Rest 2mins
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
06/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
Teams of 3
1200m-900m-600m Ski
45 Bench Press 135/95lbs
into
1000m-800m-600m Row
45 Pull Ups
TC30
Ladies Distance
900-600-400m
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
06/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Big Friday -
90s work 2mins rest x3
20/15 Cal Bike buy in then max
1) Box Jump Overs
2) DB Front Squats 50/35
3) Burpee Box Jumps Over
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
06/09/2024
Vogue Fitness | Marina Mall Mixed
Speciality
-FUNCTIONAL BODYBUILDING-
UPPER
1 Rope climb or 1 ascent on box
14 DB flys
15 Bulgarian Ring rows
20 Push ups
rest 2 x 3
(pull chin above top hand on rope pull ups, jump a little if needed, Scale push ups to 1 x difficult but unbroken set)
Lower/Core
12 DB Sumo Squats (add weight or 1/2 reps on last weeks)
12 Strict hanging knee raises (add weight or 1/2 reps on last week\0
rest 2 x 3
12/12 DB Lean away lateral raises
14 Reverse barbell bicep curls
Max banded tricep extensions (use 2 turquoise or lighter bands)
rest 2 x3
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
06/09/2024
Vogue Fitness | Al Raha
WOD
VO2
""Local""
3 mins on / 2 mins off
A) 400m/350m Ski
AMRAP
30 DU/60 SU
5 HSPU
B) 400m Run
AMRAP
10 DB Overhead lunge
5 Dumbell Snatch
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
06/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
5 Rounds
1min Cap
20/15 Cal Ski
Rest 30sec
2min Cap
10 Burpee
30 DU/50 SU
10 SDHP 24/16
15 Sit Ups
Rest 2min
TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
06/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
ACCESSORY
3 Rounds
12 Plate Front raises
20 Wall Walk (Shoulder Tap)
1min KB Front Rack Hold
WOD
2000/1600m Row
AMRAP
3 Wall Walk
12 DB Bench
15 Air Squats
TC: 18Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
06/09/2024
Vogue Fitness | JLT
CrossFit
"FIGHT GONE BAD"
3 Rounds For Total Reps in 17 Min
Min 1: Wallballs
Min 2: Sumo Deadlift High Pull @ 75/55
Min 3: Box Jumps (20”)
Min 4: Push Press @ 75/55
Min 4: Cal Row
Min 5: Rest
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
06/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
Friday Cardio Day
With a Parter
Every 10:00 x 4 (40min total)
BUY IN: 10 x 50ft Shuttle runs (together)
THEN
50 Wall Balls
40 Jumping Pull Ups
30 Burpees
20 SYNCHRO Sit Ups
*9:00 cap per round"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
06/09/2024
Vogue Fitness | RAK Ladies
WOD
Deadlifts
E2MOM x 7
Building to a heavy 3
For Time
10-9-8-7-6--5-4-3-2-1
Clean and Jerk
Pull ups
06/09/2024
Vogue Fitness | RAK Ladies
Speciality
90s W/ 90S R x 5 Rounds of Each
1 - 18 Row Cal + ME A Jumps
2 - Max Bike Cals
3 - 18 Wall Balls + ME Sandbag Carry
06/09/2024
Vogue Fitness | RAK Mixed
WOD
Strength Stuff
4 Sets
10 Strict Press
10 RDLs
5 Rounds for Time
50ft DB front rack walking lunge
20 Pull Ups
(35/25lbs)
06/09/2024
Vogue Fitness | Yas Marina
CrossFit
Gymnastics 1/4
Every 2 minutes for 3 sets:
Max unbroken Deficit HSPU
-into-
Every 2 minutes for 2 sets:
1 minute of piked box HSPU
AMRAP for 10 minutes
6 Dual DB thruster (2x50/35)
12 TTB
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
06/09/2024
Vogue Fitness | Yas Marina
Metcon
EMOM for 28 minutes:
1. 15/12 cal Row
2. 20 Slam Ball
3. 15/12 cal AB
4, 20 V-up
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
06/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"
For Time
Team of 3
2000m Row
100 Cal Bike
50 Synchro D-Ball Cleans (2 work / 1 rest)
(30 Min Cap)
*Split machines however
**1 person must be holding the D-Ball at all times
L1- 25lb / 1500m Row / 80 Cal Bike
L2- 35lb / 1800m Row / 90 Cal Bike
L3- 45lb / As written
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
06/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
For Time
Team of 3
2000m Row
100 Cal Bike
50 Synchro D-Ball Cleans (2 work / 1 rest)
(30 Min Cap)
*Split machines however
**1 person must be holding the D-Ball at all times
L1- 25lb / 1500m Row / 80 Cal Bike
L2- 35lb / 1800m Row / 90 Cal Bike
L3- 45lb / As written
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
06/09/2024
Vogue Fitness | Stamina
Stamina
HYROX
Hyrox Race workout
1000m Run
50 Wall balls
25 burpee
1000m Row/ski
50 Weighted Lunges
25 Wall Balls
800m Run
50 Goblet squats
25 Burpee pull ups
400m Run
500m Row/ski
25 Wall Balls
T/C - 35
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
07/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
GYMNASTICS/ INTERVALS
5 Rounds
10 Cal Bike
15 Plyo Push Ups
WOD
10 Rounds
10/7 Cal Bike
7 Plate GTO
8 Plate OH Lunges 45/25
TC: 18 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
07/09/2024
Vogue Fitness | JLT
CrossFit
MINI WARRIOR
07/09/2024
Vogue Fitness | Yas Marina
CrossFit
AMRAP for 30 minutes:
15/12 cal Row
20 KB swing (24/16)
15/12 cal AB
20 KB goblet squat (24/16)
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
08/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
Every 3 x 4
10 Barbell Strict Press RPE 7
6/6 DB Box Step Ups RPE 7
100/80 Cal Bike for Time
EMOM Death by burpees
Notes
- workout finishes when you complete the cals or fail to complete the burpees.
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
08/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Sunday Sweat Fest -
For Time:
25-50-100-50-25 Double Under's
250-500-1k-500-250 Meter Row
Women's Meters: 225-450-900-450-225
Time Cap: 18 Minutes
Cash out
200m KB farmers carry (20 10m shuttles)
Every break 20 leg lifts over KB
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
08/09/2024
Vogue Fitness | Al Raha
WOD
ADRENALLINE
""Soph""
EMOM 4
8 Single DB Deficit RDL's
Rest 1
EMOM 4
12 Single Leg V-Up
Rest 1
EMOM 4
5-8 Kipping Toes To Bar
EMOM 20 mins
1) 15/12 Cal Row
2) 12 HR Push-Ups
3) 15 Dumbbell Hang Clean and Jerk
4) Rest
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
08/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
100/80 Cal Bike
Into
AMRAP
6/6 DB Thrusters 50/35
7 BBJO
8 Pul Ups/ Ring Rows
TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
08/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
ENDURANCE
TEAM OF 2
40/30 Cal Ski
20 DB Box Step Over 2x40/30
30-25-20-15-10
Burpee (Sync)
30 Sit ups (sync)
TC: 30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
08/09/2024
Vogue Fitness | JLT
CrossFit
"BENCH PRESS"
Every 2:00 x 5
5 Reps
Build to a heavy set of 5 Reps
“IRON MAN”
With a partner
5 Rounds Each
(YGIG)
15 DB Bench press @ 45/30
15 DB Bent Over Row
TC: 20 Min
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
08/09/2024
Vogue Fitness | RAK Ladies
WOD
Sweat it
30-30-30
Ski Cals
Air Squats
Rest 1 min
30-30-30
KB Swings (light)
20-20-20
Shuttle Runs
08/09/2024
Vogue Fitness | RAK Mixed
WOD
Teams of 2
60 Cal Ski
45 Bar facing Burpee
80 Cal Bike
60 Thrusters
80 Cal Bike
45 Bar Facing Burpees
60 Cal Ski
(95/65)
30min Cap
08/09/2024
Vogue Fitness | Yas Marina
CrossFit
With a partner
AMRAP for 12 minutes
15 Bench press (185/125)
15 SDHP (135/95)
Rest 4 minutes
AMRAP for 12 minutes
30 Bench press (135/95)
30 SDHP (95/65)
share reps however
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
08/09/2024
Vogue Fitness | Yas Marina
Metcon
With a partner
10 rounds (each):
1 lap Run
10 DB thruster (2x35/22.5)
10 Burpee over DB
1 lap Run
perform as YGIG per round
time cap: 30 minutes
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
08/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"
POWER CLEAN
Every 90s x6-8
Build to a heavy single Power Clean
"
"
For Time
(In Pairs)
3 Rounds
800m Ski
20 Clean & Jerks
(18 Min Cap)
L1- 7RPE
L2- 75-85lb
L3- 95lb
Spicy- 105lb
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
08/09/2024
Vogue Fitness | Stamina
Stamina
ENDURANCE
Sunday Stamina
A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)
1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after
Then Teams of 3
Buy in: 120 Wall balls
120/90 Cal bike
50 Db lunges
1500m/1200m Ski
20 burpess
1500m/1200m Row
50 Dumbell push press
1500m/1200m Ski
20 Devils Press
120/90 Cal Bike
Buy out: 120 Wall ball
TC: 40 mins
09/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
10 ROUNDS
12 Wall Balls 20/14
6 BBJO
8 Cal Bike
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
09/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
LIFTING
EMOM 5
4 Power Snatches 75+
# Setup
# Bar Path
# Receive
WOD
Buy In: 30 BOB
5 ROUNDS
5 Power Snatches 85
10 TTB
30 DU/50 SU
Buy Out : 30 BOB
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
09/09/2024
Vogue Fitness | JLT
CrossFit
"LEG DAY"
BACK SQUATS
In as few sets as possible,
accumulate 30 Back Squats @ 65-70% of
Last weeks heavy single
TC: 8 Min
BACK RACK FORWARD LUNGES
EMOM 8
1.12-16 Back Rack Lunges
2. Rest
“ALL OUT”
21-15-9
Cal Bike
Wallballs
TC: 8 Min
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
09/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
"Deadlift "
Every 2mins
1. 70% X 3
2. 80% X 3
3. 90% X max
4. 70% x max
In 2 minutes:
7/10 Calorie Bike
10 Burpees Over the Bar
In remaining time, max Squat Clean Thrusters
Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.
♀ 65-lb barbell
♂ 95-lb barbell
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
09/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Monster METCON Monday -
EMOM 15:00 (Every Minute on the Minute):
Minute 1: 12/9 Calorie Bike
Minute 2: 9 Burpee Box Jumps (6 scaled)
Minute 3: 6 Sandbag Cleans
Rest 3 Minutes
EMOM 15
Minute 1: 30/50 Double unders
Minute 2 15 Wall Balls
Minute 3: 18 AB mat sit ups
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
09/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
MetCon Monday
5:00 Work
30 sec easy 30 sec hard
Machine
Rest 2min
5:00 AMRAP
10 Slam Balls
10 Slam Ball Reverse Lunges
Rest 2min
5:00 Work
30 sec easy 30 sec hard
Machine
Rest 2min
5:00 AMRAP
10 Gorilla Rows
10 Push Ups
Rest 2min
5:00 Work
30 sec easy 30 sec hard
Machine
Rest 2min
5:00 Ab Circuit
10 Plate Deadbugs
20 Russian Twists
60sec rest
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
09/09/2024
Vogue Fitness | Al Raha
WOD
MAYHEM
""Abs like Yas""
With a partner
5 rounds:
800m Row
60 Push up
40 Synch AB Mat Sit Up
*share reps however
Time cap: 30 minutes
09/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
STRENGTH 2/4
Every 3 minutes for 5 sets:
3 Deadlift
3 Broad jump
*aim to build heavier than last week
*perform broad jumps for max distance on the track "
"FOR TIME:
3-6-9-12-15
Wall Walk
Deadlift (225/155)
*time cap: 15 minutes"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
09/09/2024
Vogue Fitness | Yas Marina
Metcon
"
3 ROUNDS:
400m Row or Run
20 alt DB hang clean and jerk
20 DB lunge
rest 3 minutes
800m Row or Run
40 Dual DB hang clean and jerk
40 DB lunge
*time cap: 30-35 minutes
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
09/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"
BOOTY AND ABS DAY
Deficit Deadlifts
Every 2 Mins x4
Build to a heavy 5
Straight into...
Every 2 Mins x2
5 @ 90% of heavy 5
(12 Mins Total)"
"
FOR TIME
100 Wallballs
100 DB Snatch
12-15 Min Cap
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
09/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
10 Rounds
12 Wall Balls 20/14
6 BBJO
12/8 Cal Row
TC: 30 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
09/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
For Time
21-15-9
Cal Ski
Wallballs
Rest 2 Mins
21-15-9
Cal Row
KB Swings
Rest 2 Mins
AMRAP in remaining time...
30s Machine
30s Max V-Ups"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
09/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
LIFTING
EMOM 5
4 Power Snatches 95/75+
WOD
Buy In: 30 BOB
5 Rounds
5 Power Snatches 115/85
10 TTB
30 DU/50 SU
Buy Out : 30 BOB
TC: 18 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
09/09/2024
Vogue Fitness | Al Ghadeer
WOD
MAYHEM
Partner WOD
YGIG Split However
5 rounds:
800m/650m Row
60 Partner Deadlift 155/135/115#
40 Synchro ABmat sit up
Cap 30 minutes
10/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
4 ROUNDS
2Mins. Work
20 KB Swing 16
15 TTB/ 20 HKR
Rest 1Min.
2Mins. CAP
15 Cal Ski
10 Push Ups
10 Shuttle Runs
Rest 2Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
10/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
ALL IN!!
TEAM OF 2
10 Front Squats 75
8 BJO
AMRAP Cal Row
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
10/09/2024
Vogue Fitness | JLT
CrossFit
"HSPU"
EMOM 10
1. Strict HSPU
2. 15-20 Hollow Rocks
Pick a number you think you
can maintain for 5 Rounds.
Scaling options:
-Abmat
-Plate + Abmat
-Box Pike Push-Ups
“DICKIES TRIPLET”
5 Rounds For Time:
200m Run
12 Toes To bar
8 Alt. DB Snatch
TC: 16 Min
Elite: 100/70
RX: 70/50
Intermediate: 50/35
Scaled: 35/25
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
10/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
"Nate"
AMRAP in 20 minutes
2 Bar Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
10/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
-Team Up Tuesday-
Teams of 2
2 Rounds for Time
1000m/800m Row
10 Rounds of Cindy IGYG Full Rounds
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
10/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
"Lower Body"
A: Every 2:30 x 4 sets
10 BB Deadlift (build on weight from last week)
B: 16min AMRAP
10 Shuttle Runs
10 Burpee Touch
10 Cal
10/10 DB STOH
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
10/09/2024
Vogue Fitness | Al Raha
WOD
UNITE
4 sets with a partner
Work 1-1 (When one partner finishes the
other starts)
6-8 Pause Gorilla Row
7-9 Ring Dip/Pause Push Up
""Puches""
6 rounds each (IGYG Full Rounds)
12/9 Cal Assault Bike
10 HSPU
8 Box Step over (24/20 inches)
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
10/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
EVERY 10 MINUTES FOR 3 SETS:
400m Run or 5 laps
30 Wall Ball (20/14)
25 TTB
20 Box jump overs (30/24)
*time cap: 8 minutes per set"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
10/09/2024
Vogue Fitness | Yas Marina
Metcon
"
With a partner
AMRAP for 30 minutes
100 Dual DB bench press (2x50/35)
100/80 cal AB
100 Dual DB Deadlift
100/80 cal AB
100 Dual DB Squat
*share reps however"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
10/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"
OLY LIFTING - JERK CYCLE
EMOM x4
1- 3 Push Press
2- 3 Tall Jerks
Every 2:00 x4
3 Reps @ 50-60%"
"
SPRINT WORKOUT
15 Cal Bike
15 S2OH
15 Bar Facing Burpees
15 Hang Power Cleans
15 Cal Bike
8 Min Cap
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
10/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
4 Rounds
2mins Work
20 KB Swing 24/16
15 TTB/ 20 HKR
Rest 1min
2mins CAP
20/15 Cal Ski
10 Push Ups
10 Shuttle Runs
Rest 2mins
TC: 30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
10/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
Intervals
2:00 ON / 1:00 OFF x10
a) 10-15 Cal Bike
Max Slams
b) 20 DB Deadlifts
Max Box Jump Overs /
Jumping Box Step Ups
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
10/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
ALL IN!!
TEAM OF 2
10 Front Squats 95/75
8 BJO
AMRAP Cal Bike
TC: 30 Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
10/09/2024
Vogue Fitness | Al Ghadeer
WOD
ADRENALINE
TTB Strength
4 sets
Every 3:00
10 Strict Hanging Leg Raises
10 Banded Lat Push Down
20s Hollow hold
INDIVIDUAL WOD
15min AMRAP
12 TTB
10 Dual DB Thruster 50/35#
50 DU
11/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
5Mins. Cap
100 Sit-Up
Rest 1Min.
AMRAP 20
30 DU/ 50 SU
8 Burpee Broadjump (1m)
10 DB Hang Snatch 35
12 Air Squat
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
11/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
GYMNASTICS/ SKILL
Pull Up
CTB Pull Up
# Kip Swing
# Kip + Half Pull Up
# Full Pull Up
WOD
6 ROUNDS
10 CTB/Pull Ups/ 5 B-MU
8 Cal Bike
10 Burpee
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
11/09/2024
Vogue Fitness | JLT
CrossFit
"CLEAN COMPLEX"
Every 90s x 6
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
Build To AHAFA
“GRETA”
10 Rounds For Time:
3 Hang Squat Cleans @ 135/95
3 Burpees over Bar
TC: 12 Min
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
11/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
"In Pairs AMRAP 30 IGYG Full Rounds"
21/18 Cal Ski
15/12 Cal Bike
50 Double Unders
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
11/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Wa7sh Wednesday -
A) 5 Sets
10 DB Bench Press
10 Renegade Rows
30 Double Unders
Rest 1 between sets
B) 5 Sets
6 Burpees
12 Goblet Rev lunges
12 KB Sumo Deadlift High Pulls
12 Alt V Ups
6 Burpees
1min rest between sets
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
11/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
"Warrior Wednesday"
8min AMRAP:
1000m BUY IN
6-12-18-24
Wall Ball
KB Swing
Rest 2min
8min AMRAP:
1000m BUY IN
6-12-18-24
Box Jump/Step Up
KB Goblet Squat
Rest 2min
x 2
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
11/09/2024
Vogue Fitness | Al Raha
WOD
HYBRID
""Marina's Cardio""
In Pairs
1 Round
1000m/800 Row (split between partners)
1000m/800 Ski Erg (split between partners)
150 DU (split between partners)
Then, 2 Rounds of:
800m/600m Row
800m/600m Ski Erg
100 Double Unders
Then, 3 Rounds of:
500m/400m Row
500m/400m Ski Erg
50 Double Unders
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
11/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
WEIGHTLIFTING 2/4
Every 3 minutes for 5 sets:
2x 1 Clean pull w/ 3 sec pause at the knee + 1 Low hang squat clean (f/ below knee)
*add weight each set
"AMRAP for 12 minutes:
60 Double under
6 Front squat (135/95)
9 Push jerk "
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
11/09/2024
Vogue Fitness | Yas Marina
Metcon
"
Every 8 minutes for 4 sets:
12/10 cal Ski
15 Burpee
20 alt Box step up
15 Burpee
12/10 cal Ski
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
11/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"
GYMNASTICS
EMOM x10
1- 5 Strict TTB / Knee Raises
2- 3-8 HSPUs / Box HSPU / Push Ups
SC: Low bar strict TTB / Leg Lowers"
"
IN PAIRS
50 TTB
40 Box Jump Overs
30 Cal Bike
Rest 2 Mins
30 Cal Bike
40 Box Jump Overs
50 TTB
15 Min Cap
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
11/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
Warrior Wednesday
In Pairs
30 Min Max Cal Row
Every 6 Mins (Incl. 00:00)
40 DB Hang Clean & Jerk
20 Burpees over DB
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
11/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
5mins. Cap
100 Sit-Up
Rest 1min
AMRAP 20
30 DU/ 50 SU
8 Burpee Broad Jump (1m)
10 DB Hang Snatch 50/35
12 Air Squat
TC: 30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
11/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
GYMNASTICS/ SKILL
Pull Up
CTB Pull Up
WOD
6 Rounds
10 CTB/Pull Ups/ 5 B-MU
12/8 Cal Row
10 Burpee Over Rower
TC: 18mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
11/09/2024
Vogue Fitness | Al Ghadeer
WOD
UNITE
Front Squat
4 Sets
8 Front Squats @85%
INDIVIDUAL WOD
3 Rounds FOR TIME
400m Run
21 Wall Balls 20/14#
15 Dual DB STOH 50/35#
9 Dual DB Squat
15min Cap
12/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
3 ROUNDS
Cal Row
F: 40/22/40
30 Plate OH Lunges 25
15 Ring Rows
10-8-6 Wall Walks
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
12/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
LIFTING
COMPLEX
5 ROUNDS
1 Power Clean
1 Hang Power Clean
1 Squat Clean
2 STO
WOD
AMRAP
10 Hang Clean & Jerk 75
12 Ring Push Ups/ HR Push Ups
9 Cal Ski
16 Wall Balls 14
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
12/09/2024
Vogue Fitness | JLT
CrossFit
"PARTNER WOD”
For Time:
Buy in:
1000m Row
200m Run (Together)
60/50 Cal Bike
Then:
5 Rounds each:
YGIG
20 Double Unders
10 DBL DB S2OH
10 Box Jump Over
Cash Out:
1000m Row
200m Run (Together)
60/50 Cal Bike
TC: 35 Min
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
12/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
Overhead Squat 10mins
5-5-3-3-3-1-1-1-1
Build to heavy but technically 1 Rep
“Forecast”
AMRAP 4:
27/21 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
12/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Thursdays Intervals -
Teams of 2
10 Rounds for time of:
30 Calorie Assault Bike
25 Slam Balls
20 Box Jump Overs
Calories and reps split however.
Scale assault bike to 20 cals a round if needed.
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
12/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
Thursday
A: Power Snatch
Every 2:30 x 5 sets
5 High Hang Power Snatch
B: 3 Rounds for Time:
15 Cal
12 DB Deadlift
9 DB Hang Power Clean
6 DB STOH
TC: 18min
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
12/09/2024
Vogue Fitness | Al Raha
WOD
MAYHEM
""Kettlebell Khaos""
AMRAP 16
15/12 Cal Row
12 Kettlebell Swing
15 HR Push-Ups
Rest 2 Mins
AMRAP 16
200m Run
12 KB Deadlift
15 Pull-ups
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
12/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
CARDIO Day
With a Partner
2000/1800m Row
100/80 cal AB
2000/1800m Row
100/80 cal AB
2000/1800m Row
*time cap: 35-40 minutes "
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
12/09/2024
Vogue Fitness | Yas Marina
Metcon
"
5 SETS:
15/12 cal AB
10 TTB / 20 Knee raise
20 Dual DB push press
15/12 cal Row
*rest 2 minutes between sets
*time cap: 30 minutes
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
12/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"
BACK SQUATS WAVES
Every 90s x6
Wave 1-
5 Reps @ 6.5 RPE
4 Reps @ 7 RPE
3 Reps @ 7.5 RPE
Wave 2-
5 Reps @ 7 RPE
4 Reps @ 7.5RPE
3 Rep @ 8RPE
*Add 5-10lb on each set during the second wave
(9 Mins Working)"
"
2 MINS ON / 2 MINS OFF x4
150-200m Ski
10 Front Squats
Max Cal Ski
14-16 Min Cap
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
12/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
Intervals
AMRAP x6
Max Cal Bike
Rest 2 Mins
AMRAP x6
2-4-6-8-10...
DB S2OH
DB Box Step Ups
TTB / Hanging Knee Raises
Rest 2 Mins
x2
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
12/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
3 Rounds
M: 50/30/50 Cal Bike
F: 40/22/40
30 Plate OH Lunges 45/25
15 Pull Ups/ 20 Ring Rows
10-8-6 Wall Walks
TC: 30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
12/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
LIFTING
COMPLEX
5 Rounds
1 Power Clean
1 Hang Power Clean
1 Squat Clean
2 STO
WOD
AMRAP
10 Hang Clean & Jerk 95/75
12 Ring Push Ups/ HR Push Ups
14/9 Cal Ski
16 Wall Balls 20/14
TC: 15Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
12/09/2024
Vogue Fitness | Al Ghadeer
WOD
ESCALATE
Partner METCON
5 Min Work / 2 min Rest x 5 Sets
500/400m Row
30 DB Snatch 50/35#
14 TTB
10 Synchro Burpee
In remaining time Max Cal Bike
13/09/2024
Vogue Fitness | Al Ain Ladies
Metcon
Every 5Mins.
330m Ski
10 Burpee Touch Rig
14 DB Hang Clean & Jerk 35
Next Round Start From DB Work Up
To Row
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
13/09/2024
Vogue Fitness | Al Ain Ladies
CrossFit
ACCESSORY
3 ROUNDS
8/8 KB Bottoms Up
8 Slamball Throw (to wall) 15
10 HSPU
WOD
8 ROUNDS
5 HSPU/ Pike Push Up
10 Plate OH Lunges 25
5 Plate Burpees
FINISH : 100 Sit-Up
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
13/09/2024
Vogue Fitness | JLT
CrossFit
"CINDY"
AMRAP 20
5 Pull-Ups/Jumping Pull-Ups/Ring Rows
10 Push-Ups
15 Air Squats
Target Score per fitness level:
Beginner = 10 rounds + 9 Squats
Average = 13 rounds + 2 Push-Ups
Advanced = 19 Rounds + 4 Pull-Ups
Competitor = 23 Rounds + 4 Push-Ups
Elite = 27 Rounds + 1 Pull-Up
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
13/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
Teams of 2
For time:
100 Wall Balls (20/14lbs)
75 Toes to Bar
50/40 Cal Assault Bike
75 Wall Balls (20/14lbs)
50 Toes to Bar
50/40 Cal assault bike
50 Wall Balls (20/14lbs)
25 Toes to Bar
50/40 Cal Assault Bike
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
13/09/2024
Vogue Fitness | Marina Mall Mixed
Metcon
- Big Friday -
5 sets for max reps:
On a 3-minute clock, complete:
500/400m -meter Row
8 Burpees Over Rower
In the remaining time, perform:
Max-reps alternating Dumbbell Snatches
Rest 3 minutes between sets.
♀ 35 lb
♂ 50 lb
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
13/09/2024
Vogue Fitness | Marina Mall Ladies
WOD
"Friday Cardio Day"
30min Ascending Ladder
20-40-60-80
Cal
DB Box Step Over
Ring Row/ Jumping Pull Up/ Pull Up
DB Squat
Hanging Knee Raise/V Up
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
13/09/2024
Vogue Fitness | Al Raha
WOD
VO2
""The Daily Grind""
Every 5:00 x 5 sets
In Pairs
500/400m Ski
30 Db Snatch
14 T2B
10 Synchro Burpee
In remaining time Max Cals
Rest 2 Minute
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
13/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
GYMNASTICS 2/4
Every 2 minutes for 2 sets:
Max unbroken Bar muscle up
-into-
Every 2 minutes for 3 sets:
1 minute of strict chest to bar pull up "
"WITH A PARTNER
15 minutes for Max cal Ski
*alternate every:
15 Line facing burpee
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
13/09/2024
Vogue Fitness | Yas Marina
Metcon
"
AMRAP 7 minutes
1000m Run
Max strict pull up / banded pull up
rest 3 minutes
AMRAP for 7 minutes
1000/800m Ski
Max push up
rest 3 minutes
AMRAP for 7 minutes
1000/800m Row
Max DB sit up
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
13/09/2024
Vogue Fitness | Yas Ladies
Metcon
"
In Pairs
1000m Row
20 Burpee Broad Jumps
10x25ft DB FR Walking Lunges
1000m Ski
40 Wallballs
20x25ft DB Farmers Carry
AMRAP in remaining time...
500m Row
500m Ski
10x25ft Shuttle Runs
32 Min Cap
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
13/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
Every 5mins.
400/330m Ski
10 Burpee Touch Rig
14 DB Hang Clean & Jerk 50/35
Next round Start from DB Work up
to Row
TC: 30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
13/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
ACCESSORY
3 Rounds
8/8 KB Bottoms Up
8 Slamball Throw (to wall) 20/15
10 HSPU
WOD
8 Rounds
5 HSPU/ Pike Push Up
10 Plate OH Lunges 45/25
5 Plate Burpees
FINISH : 100 Sit-Up
TC: 18Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
13/09/2024
Vogue Fitness | Al Ghadeer
WOD
MAYHEM
Individual WOD
AMRAP 25 Min
30/24 Cal Bike
12 Power Cleans 135/95#
9 Pull Ups
1 Min Rest
400m Run
5 Dual DB Devils Press 50/35#
1 Min Rest
14/09/2024
Vogue Fitness | JLT
CrossFit
MINI WARRIOR
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
14/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
5 ROUNDS
500/400m Row
20 HSPU
30 KB swing (24/16)
*time cap: 30 minutes "
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
14/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
GYMNASTICS/ INTERVALS
EMOM 12
1. 10/7 Cal Bike
2. 10/7 Cal Row
WOD
3 Rounds
1. 10/7 Cal Bike
10 Deadlift 185/135
15 Ring Rows
3 Rounds
2. 15/10 Cal Row
5 Deadlifts 225/155
4 Wall Walks
TC: 18Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
15/09/2024
Vogue Fitness | JLT
CrossFit
"BENCH PRESS"
Every 2:00 x 5
4 Reps
Heavier than last week
“BUZTY”
EMOM 16
1. 15/12 Cal Ski
2. 15 DB Bench Press
3. 15 Toes To Bar
4. Rest
NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS
15/09/2024
Vogue Fitness | Marina Mall Mixed
CrossFit
Every 3 x 4
8 Barbell Strict Press RPE7
8/8 DB Box Step Ups
Complete as many rounds and reps as possible in 10 minutes of:
6 Lateral Burpees Over a Dumbbell
12 Dumbbell Front-Rack Lunges
24 Double-Unders
♀ 35-lb dumbbells
♂ 50-lb dumbbells
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
15/09/2024
Vogue Fitness | Al Raha
WOD
ADRENALINE
"Pull Up Block"
4 sets
Every 3:00
20 Banded Lat Pullover
12 Renegade Row
20s Hollow Hold
EMOM 20
1) 8-12 Pull Up
2) 10-12 Double DB Thruster
3) 50/40 DU
4) Rest
"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
15/09/2024
Vogue Fitness | Yas Marina
CrossFit
"
WITH A PARTNER
In a 25 minute window
50-40-30-20-10
cal AB
Dual DB Bench Press (2x50/35)
-in remaining time-
Max Dual DB Devils Press (2x50/35)
*share reps however
*RX+ 70/50lb DBs"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
15/09/2024
Vogue Fitness | Yas Marina
Metcon
"
AMRAP for 30 minutes
400m Run or 5 lap Run
30 Wall Ball
20 alt DB snatch (50/35)
10 Burpee box jump over (24/20)
"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
15/09/2024
Vogue Fitness | Yas Ladies
CrossFit
"
SNATCH
EMOM x10 Mins
1 High Hang Snatch + OHS
"
IN PAIRS
16 Cal Bike
20 Power Snatch @ 5RPE
Rest 1 Min
16 Cal Bike
20 Power Snatch @ 6RPE
Rest 1 Min
16 Cal Bike
20 Power Snatch @ 7RPE
Rest 1 Min
16 Cal Bike
Max Power Snatch @ 8RPE
16 Min Cap"
"NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS"
15/09/2024
Vogue Fitness | Al Ain Mixed
Metcon
EMOM 24
1. 12/8 Cal Row
2. 15 Plate GTO 45/25
3. 12 Box Jump
4. 15 Hollow Rock
From mins 25 Complete
60 V-Ups
TC: 30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS
15/09/2024
Vogue Fitness | Al Ain Mixed
CrossFit
ENDURANCE
10 Rounds
15/10 Cal Ski
10 Angel Pres 50/35
20 Goblet Squat 50/35
10 Box Jump
15 Hollow Rocks
TC: 30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS