WOD

CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

Metcon (AMRAP – Rounds and Reps)

Scaled

In teams of 3:

30 Minute AMRAP

70/50 cal row

70 Wall Balls (14/10)

70 power snatch (75/55)

60/40 cal row

60 burpees

60 power Clean (75/55)

50/35 cal row

50 Wall Balls

50 power snatch

40/30 cal row

40 burpees

40 power clean

30/20 cal row

20 Wall Balls

Max reps snatch (95/65) to finish out time remaining

Metcon (AMRAP – Rounds and Reps)

RX

In teams of 3:

30 Minute AMRAP

70/50 cal row

70 Wall Balls (20/14)

70 power snatch (95/65)

60/40 cal row

60 burpees

60 power Clean (95/65)

50/35 cal row

50 Wall Balls

50 power snatch

40/30 cal row

40 burpees

40 power clean

30/20 cal row

20 Wall Balls

Max reps snatch (115/75) to finish out time remaining
RX+

70/50 cal row

70 Wall Balls (30/20)

70 power snatch (115/75)

60/40 cal row

60 burpees

60 power Clean (115/75)

50/35 cal row

50 Wall Balls

50 power snatch

40/30 cal row

40 burpees

40 power clean

30/20 cal row

20 Wall Balls

Max reps snatch (135/95) to finish out time remaining

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

  • Should be Empty:
  • You have Successfully Subscribed!