Month: August 2018

MIND ERASER

Announcements Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.Closed Labor Day Sept 3. CrossFit VU – CrossFit Courtesy of: https://wodwell.com/wod/mind-eraser/ View Public Whiteboard Mind Eraser (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 7 Power Cleans (135/95) 7 Burpees 200 Meter RunRx+ PC (155/105) Metcon (AMRAP – Rounds and Reps) Scaled 7 Medball …
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Pull-Up Accessory Work + ROMWOD

Announcements Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.Closed Labor Day Sept 3. CrossFit VU – CrossFit View Public Whiteboard Warm up Row, Bike, or ski erg for 5 minutes. Get sweaty! Metcon (No Measure) 3 Rounds of the following for quality: 8-10 Scapula Pull-ups 3-4 (3-5 second) “Negative” Pull-Ups 2 x (20-30 second) …
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Snatch + WOD

Announcements Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.Closed Labor Day Sept 3. CrossFit VU – CrossFit View Public Whiteboard Warm-up Get on a bike or rower for 2-3 minutes to get warm. Foam roll lower body and upper back. Weightlifting You will have 18 minutes to build to a heavy complex. 1 Hang …
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Deadlifts + Accessory Work

Announcements Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.Closed Labor Day Sept 3. CrossFit VU – CrossFit View Public Whiteboard Warm-up Get on a bike or rower for 2-3 minutes. Foam roll your hamstrings and low back. Weightlifting Every 3 Minutes for 15 Minutes (5 sets): Deadlift x 5 Reps Deadlift (5 x 5) …
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I Hope We Survive This!

CrossFit VU – CrossFit View Public Whiteboard Warm-up Metcon A: Metcon (AMRAP – Reps) Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 400 Meter Run Station 2 – 25- 30 Wall Ball Shots (20/14) Station 3 – 9 – 15 Calories on AAB Station 4 – 12-15 reps Pull-ups Station 5 …
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