WOD

Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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A: Metcon (Time)

Team WOD

For Time:

50 Alternating Burpees

50 Med-Ball Cleans (20/14)

*Sprint (50m) to Water as a team (chest high), and back to start position.

40 Alt. Burpees

40 MBC

*Sprint (50m) to Water as a team (chest high), and back to start position.

30 Alt. Burpees

30 MBC

*Sprint (50m) to Water as a team (chest high), and back to start position.

20 Alt. Burpees

20 MBC

*Sprint (50m) to Water as a team (chest high), and back to start position.

10 Alt. Burpees

10 MBC

*Sprint to water to finish as a team!

B: Metcon (Time)

Team WOD

For Time:

30 Alternating Burpees

*Bear Crawl to next station

30 Med-Ball Cleans (20/14)

* Bear Crawl to next station (bring med-ball with you)

30 Wall ball shots to partner

*Bear Crawl to next station

30 Push-Ups

*Sprint to water (chest high)

30 Push-Ups

*Bear Crawl to next station

30 Wall ball shots to partner

* Bear Crawl to next station (bring med-ball with you)

30 Med-Ball Cleans (20/14)

*Bear Crawl to next station

30 Alternating Burpees

*Sprint to water as a team to finish

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