Month: March 2018

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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Kick in the A$$! Part 1

CrossFit VU – CrossFit View Public Whiteboard Warm up Metcon Kick in the A$$ Part 1 (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 10 DB Thrusters 35/20 15 Burpees Run 400 MetersRx+ DB Thrusters (50/35)

3 – 10 Minute EMOM’s

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 10 Minute Alt. EMOM Burpee Box Jumps (24/20), 5-7 Reps T2B, 5-7 RepsRx+ 8+ Reps for each movement on every round. Metcon (AMRAP – Reps) 10 Minute Alt. EMOM Sit-Ups , 15 – 20 Reps AAB, 10-14 CalsRx+ Sit-ups, 25 or more Reps …
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Deadlift + WOD

CrossFit VU – CrossFit View Public Whiteboard Warm up As you come in start foam rolling your hamstrings and lats. Trigger point shoulders with lacross ball. Weightlifting You will have 15-20 minutes to Deadlift. Deadlift (5, 5, 3, 3, 3, 1, 1, 1 ) The one rep attempts are not meant to be 1RM attempts… …
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ESD: Building Anaerobic Power

CrossFit VU – CrossFit DONT COME IN ON AN EMPTY STOMACH. IF YOU DO YOU WILL NOT COMPLETE THIS WORKOUT AND WILL FALL ASLEEP OR CRAP OUT DURING THIS WORK OUT. If you are an AM wodder then eat right the night before with a protein shake and fruit before the wod. Roll the dice …
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