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Deadlift/5min Ascending AMRAP

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CrossFit VU – CrossFit

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Deadlift (3-3-3-3-3-3-3-3)

20mins to build to a heavy deadlift triple. rest as needed.

Metcon (AMRAP – Reps)

5min Ascending AMRAP

-Deadlift 75% of what you just found

-Bar facing burpees
Start at 1 rep each and go up each round by 1 rep. 1-2-3-4 and so on until time expires.

Modify to lateral burpees if needed for space.

score is total reps.

Newer athlete use 60% or less. If you know you have a back that needs development DO NOT use 75%!

Clean Complex

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CrossFit VU – CrossFit

-Quick warm up with: TheraBands- side steps, Glutes bridges, and thigh masters then stretch.
– PVC Bergener warm up for clean and Jerk

-Newer/developing athletes will do a Hang clean+ Jerk or Push press if needed.

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1Clean+2FS+2 Jerks (1-1-1-1-1-1-(1-1-1))

This complex has 5 movements. You will build up to a heavy set then hit 2 more across for a total of 3 heavy sets.
rest 3 mins between heavy sets. Warm up and work to those sets quickly and rest more as needed.

Hang Clean + Jerk (1-1-1-1-1-(1-1-1))

Accessory Work

A- Post lifting Band work:

yellow bands cross over: Eye level- 15 reps of each A’s/T’s/Chest rows. Knee Level- W’s/Y’s

B. 3 sets Alt: 25 Sit ups/25 RKBS 70/53#

C. 10mins Hard on the AAB for cals. Try to stick to a 75-80% pace. (Really losing your breath but aware of whats happening and could respond to a question with a brief answer kinda pace) Sweating a lot is goal.

Cardio week 4: Cardiooooono 8mins 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)

8min EMOM of

Sprint 20secs

jogging rest 40 secs
RX+ 30sec sprint/30secs walking rest

at the 7:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

8min EMOM of

Row Sprint 20secs

active recovery 40 secs
RX+ 30secs/30secs

active recovery means keep moving but recover.

@ 7:30 mark transition to bike quickly.

Metcon (Calories)

8min EMOM of

Assault Bike Sprint 20secs

Active recovery 40 secs
RX+ 30secs/30secs

If you started here transition to run at 7:30 mark quickly.

1RM Back squat

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CrossFit VU – CrossFit

Newer/developing athletes will do a moderate to moderately heavy 3RM Back squat.

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Back Squat (5-3-3-2-1-1-1-1-1)

30-40mins to build to a 1RM back squat. If you finsh early or within 15mins then start over again.

Accessory Work

EXTRA WORK

4 Alternating sets

– 15-20 Russian BB twists (use light weight if you’re capable)

– 5/5 each Single leg RDL’s w/ a heavy KB

0830 Open to the public/members 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.”

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 show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Metcon (Time)

In teams of 4 you will complete:

3 RFT

30 Cal Row

30 WBS 20/14#

30 KBS 53/35#
Establish the order you want to work in. You will line up behind the erg and maintain that order the entire time. You may not move on to the next station until the athlete in front of you has finished their reps.

RX+

WBS 30/20#

KBS70/53 or 44#

3x10min AMRAPS

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CrossFit VU – CrossFit

1Barbell. Partner up if you like to make weight changes faster.
10min AMRAP
400m Sprint+3RM Thruster
then
10min AMRAP
400m Sprint+3RM Hang Clean
then
10min AMRAP
400m Sprint+ 3RM DL

*You will have 6 scores total. 1 run time for each amrap and 1 score for weight. Rest as much as you want. If you find your weight max’s in less than the time given then that is rest time.
WOD will be done in the order presented.

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400m Run (Time)

Max Effort 400m Run
ME Sprint

Thruster (3-3-3-3-3-3)

Find your 3RM in the remaining 10mins.

Thruster will come from the ground.

400m Run (Time)

Max Effort 400m Run
ME sprint

Hang Clean (3-3-3-3-3)

Find your 3RM Hang SQUAT clean in remaining 10min AMRAP

400m Run (Time)

Max Effort 400m Run
ME sprint

Deadlift (3-3-3-3-3)

FInd your 3RM Deadlift in remaining 10min AMRAP

Cardio week 3: Chipper wiff DUBS

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CrossFit VU – CrossFit

Todays wod should be a fun chipper.
If you cant Double under then do DU attempts. If you are still working on getting singles then do that.
***The scale down for DUBS will be 30 Singles.***

Part A & B can be done AB or BA. Part C will be done last. WBS will be the very last movement of this workout but the other items can be done in any order if equipment is being used.

Keep this WOD in order if possible but class size will dictate.

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Metcon (Time)

For Time:

Part A.

3 Rounds:

-20 Dubs

-10 Burpees

then

Part B.

3 Rounds

-20 Dubs

-5 Wall Walks

then

Part C.

-30 Dubs

-30 KB SDLHP 70/53#

-30 Ball Slams 30/20#

-30 WBS 30/20#
35min Time cap. Time cap means you’re done NO MATTER WHERE YOU ARE. Score will be 35mins and then input where you finished.

From the Rack Snatch Complex

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CrossFit VU – CrossFit

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Warm-up

General warm up with squat emphasis then

Yellow band shoulder warm up:

Eye level: A’s, T’s

Knee level: Y’s, W’s

stretch and PVC pipe drills

If possible use two bands, but everything can be done single sided. Size of class will determine. Cross the bands over or use opposite arm band is hanging from.

Snatch Complex from Rack (3-3-3-3-3-(3-3-3))

BTN SG PP+Snatch Balance+OHS
3 movements make this complex. 20-25mins to Build to a heavy load for 3 sets. rest 2mins between heavier sets.

start with empty barbell and work your way up.

Metcon (Time)

Extra work:

4sets Alternate: For quality

– 10-20 reps T2B

– 3/3 TGU

– 5 BB Gmornings 33×1. Use light weight if you like.

rest as needed between sets
Do this post wod if there is time/you have time. Come back later in the day or do during any available open gym time.