Month: November 2017

“OPEN 15.1 & 15.1A” 2015 CROSSFIT GAMES OPEN WODS

CrossFit VU – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP …
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Strength Day: Upper Pull – Lower Push

CrossFit VU – CrossFit Weightlifting A1: Bent Over Row (4 x 8 ) use Barbell; build to a heavy set of 8 A2: Back Squat (4 x 8) Warm Up to 65 – 70% of your 1RM BS and hit all 4 sets at the same weight. Accessory Work B: Metcon (No Measure) Tabata Core …
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MIND ERASER

CrossFit VU – CrossFit Courtesy of: https://wodwell.com/wod/mind-eraser/ Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes 7 Power Cleans (135/95 lb) 7 Burpees 200 meter RunRx+ 155/105

Strength Day: Lower Pull – Upper Push

CrossFit VU – CrossFit Weightlifting A1: Single Leg RDL (4 x 6 each) Use KB (contra-lateral) A2: Shoulder Press (4 x 8) Warm up to 60 – 65% of your 1RM SH Press and do all 4 sets at that weight. Accessory Work B: Metcon (No Measure) Complete 4 Rounds for Quality: Ring Dips x …
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0830 Open to the public/members WOD.

Announcements We will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY. 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! …
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