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STRENGTH DAY: Lower Push – Upper Pull

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CrossFit VU – CrossFit

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Weightlifting

Alternate sets of Front Squats & BB Bent Over Rows

You have 25 minutes to complete A1 & A2.

A1: Front Squat (10, 8, 6, 6, (3 x 6))

@ 70 – 80% of your 1RM Front Squat

A2: Bent Over Row (5 x 6)

Use Barbell

Metcon

B: Metcon (No Measure)

Complete 3 Alternating Sets for Quality

B1. Wall Walks x 5

B2. Single Leg Glute Bridge x 8 each

B3. Strict Pull-ups x AMRAP

Rest about 30 seconds between sets

0830 Open to the public/members WOD. 9/11 Memorial Partner WOD

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CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

On September 11, 2001, 19 militants associated with the Islamic extremist group al-Qaeda and on orders from Osama Bin Laden, hijacked four airplanes and carried out suicide attacks against targets in the United States. Two of the planes were flown into the twin towers of the World Trade Center in New York City, a third plane hit the Pentagon just outside Washington, D.C., and the fourth plane crashed in a field in Pennsylvania. Almost 3,000 people were killed during the 9/11 terrorist attacks, which triggered major U.S. initiatives to combat terrorism.

At 8:45 a.m. on a clear Tuesday morning, an American Airlines Boeing 767 loaded with 20,000 gallons of jet fuel crashed into the north tower of the World Trade Center in New York City.

The impact left a gaping, burning hole near the 80th floor of the 110-story skyscraper, instantly killing hundreds of people and trapping hundreds more in higher floors.

As the evacuation of the tower and its twin got underway, television cameras broadcasted live images of what initially appeared to be a freak accident. Then, 18 minutes after the first plane hit, a second Boeing 767—United Airlines Flight 175—appeared out of the sky, turned sharply toward the World Trade Center and sliced into the south tower near the 60th floor.

September 11, 2001, was the deadliest day in history for New York City firefighters: 343 were killed.

2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania. on this Day. Ages from 2-85 years old.

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9/11 Memorial WOD (Time)

For time:

2001m Row/run

11 Box Jumps (36″/24″)

11 Thrusters 135/95# (125#/85#) * Deaths at the Pentagon

11 Burpee Chest-to-Bar Pull-ups

11 Power Cleans 185/125# (175#/120#) * AA Flight 175 South Tower

11 Handstand Push-ups

11 Kettlebell Swings (70#/53#)

11 Toes-to-Bar

11 Deadlift 185/125# (170#/120#) * Flight 77 and Flight 93

11 Push Jerk 135/95# (110#/75#) * Number of Floors in each Tower

2001m Row/Run
If doing with a partner do 22 reps of everything and split as needed. One person works at a time.

scale as needed. Everyone will get 1 bar so weight will be changed as needed.

Changed weights for simplicity reasons. The real weights are in parenthesis and are part of the story.

Cardiooooono RETEST 6mins with 30/30secs each

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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 if you want… I have and it sucks.

Sprint means just that. EMPTY that tank on the sprints.

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Metcon (Distance)

6min EMOM of

Sprint 30 secs

jogging rest 30 secs
Continue to work 20/40secs if 30/30 is too hard.

at the 5:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

6min EMOM of

Sprint row 30 secs

Rowing rest 30 secs
Continue to work 20/40secs if 30/30 is too hard.

@ 5:30 mark transition to bike quickly.

Metcon (Calories)

6min EMOM of

Assault Bike Sprint 30secs

Active recovery 30 secs
Continue to work 20/40secs if 30/30 is too hard.

If you started here transition to run at 5:30 mark quickly.

STRENGTH DAY: Upper Push – Lower Pull

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CrossFit VU – CrossFit

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Weightlifting

Alternate sets of Push Press & RDL. Last 3 sets should be completed at same weight.

You have 20-25 minutes to complete A1 & A2.

A1: Push Press (10, 8, 6, 6, (3 x 6))

@ 73 – 83% of 1RM

Use these percentages as a guide… If you can go heavier do it. But make sure you get your 6 reps.

Use the first 3 to 4 sets as your warm up to the 3 working sets of 6.

A2: RDL (10, 8, 6, 6, (3 x 6))

ROMANIAN DEADLIFT
Barbell RDL

@ 55 – 65% of your 1RM Deadlift

Use the first 3 to 4 sets to warm up to your 3 working sets of 6.

Accessory Work

B: Metcon (No Measure)

3 Alternating sets for Quality

B1. Hamstring Curls w/Slides (on turf) x 8

B2. Farmers Carry (1 trip length of the gym) x 1

B3. Side Plank w/Bottoms Up KB Hold x 30 sec. each side
Rest about 30 seconds between sets

If the BU KB hold is to difficult then just use a light DB.

OLY Day: Clean & Jerk

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CrossFit VU – CrossFit

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Weightlifting

15 minutes to build to a heavy C&J Triple.

Try your best to not let go of the bar for 3 consecutive reps.

Clean and Jerk (3, 3, 3, 3, 3, 3, 3)

Metcon

Metcon (Weight)

10 Minute EMOM

Clean + Hang Clean + Clean & Jerk

@ 65 – 70% of Heavy triple

Increase 5-10 lbs. at the halfway point of EMOM.
You have 1 minute to complete the clean + hang clean + clean & jerk complex and then rest the remainder of that minute.

You will have an extra 30 seconds at the halfway point to add weight.

30 minute partner AMRAP

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CrossFit VU – CrossFit

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Metcon

Metcon (AMRAP – Reps)

In teams of 3, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1:

-Box jump x10 (24″/20″)

-CTB pull up x5

Station 2:

-Thruster x10 (75#/55#)

-Burpee x5

Station 3:

-Run 250m with medball (20#/14#)
Teammates can only rotate after the running partner has returned.

Each partner accumulates their own reps at stations 1 and 2, all three partners add their accumulated scores at these stations for a final score. The run does not factor into your final score.

Rx+:

-Ring or bar muscle ups x3

-Burpees over the bar x5

Scale:

-Step ups

-Pull ups or ring rows x7

-Goblet squat x10 (53#/35#)

-Run without ball or row 250m