Month: February 2018

Bike, Row, or Ski and/OR WOD

CrossFit VU – CrossFit Open gym post ROMWOD. Work on your goats. Pick a skill you’re not good at and practice. You could also Make up a wod you have missed throughout the week. or do the wod provided. View Public Whiteboard Metcon (Distance) Row or Bike for 10mins. AEROBICALLY move. Do not kill yourself …
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Snatch + WOD

CrossFit VU – CrossFit View Public Whiteboard Warm up We will hit a quick general warm up followed by a barbell warm-up. Please help us out by doing a little soft tissue work and mobility yourself when you come in. Weightlifting Parts A & B are for our experienced athletes. Parts C & D are …
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30’s Chipper

CrossFit VU – CrossFit Metcon (Time) For time: 800m Run -30 Deadlifts 185/125# -30 Box Jumps 24/20″ -30 HSPU 800m Run -30 Burpees -30 WBS 20/14# -30 DU’s25min time cap RX+ 225/155#, 30/24″ BJ’s , 30/20#WBS, & 100 Dubs 90 Single unders in place of DUBs if scaling. Scale runs to 400m if needed. Push …
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3-5min AMRAPS

CrossFit VU – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5min AMRAP 250/200m Row 8 – over the erg BurpeesRx+ same row 12 – over the erg Burpees 1-250/200m row is 1 rep ** must jump with a 2 foot take off over erg for RX. No skipping or stepping unless you …
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0830 Open to the public/members 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 …
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