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Foundations Only 7am at CFVU/ Member appreciation at the Beach

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Announcements

Member Appreciation WOD, Food and drinks at the beach! Saturday, June 10th and starts PROMPTLY at 9:30am. Foundations at 7am at CFVU only and CLOSED for 0830 Open to public/members wod.

CrossFit VU – CrossFit

We will conduct Foundations at 7am. No gym wod at 830am. If you are a member please come down to the designated area for our annual member appreciation WOD.

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Week 7: Front squats and ROMWOD

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Announcements

Member Appreciation WOD, Food and drinks at the beach! Saturday, June 10th and starts PROMPTLY at 9:30am. Foundations at 7am at CFVU only and CLOSED for 0830 Open to public/members wod.

CrossFit VU – CrossFit

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Front Squat (8-8-6-6-5)

Front Squat

2×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

1×5 @ 95% of your 5RM

then

ROMWOD. Classes can run into the next so you get some good mob in before our beach wod.

3-7min AMRAPS of regional love

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Announcements

Member Appreciation WOD, Food and drinks at the beach! Saturday, June 10th and starts PROMPTLY at 9:30am. Foundations at 7am at CFVU only and CLOSED for 0830 Open to public/members wod.

CrossFit VU – CrossFit

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Metcon (3 Rounds for reps)

3- 7min AMRAPS each for reps:

400m Run buy in each round:

then AMRAP

4 HSPU

6 Pull ups

8 Box Jumps 24/20″
RX+

strict HSPU/C2B/ 30/24″

18 reps per round. Score is total reps for each AMRAP.

Each AmRAP will start with that 400m run.

Week 7: Back Squat and extra work

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Announcements

Member Appreciation WOD, Food and drinks at the beach! Saturday, June 10th and starts PROMPTLY at 9:30am. Foundations at 7am at CFVU only and CLOSED for 0830 Open to public/members wod.

CrossFit VU – CrossFit

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Back Squat (8-6-6-5-5)

40-45 mins to Back Squat

1×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

2×5 @ 95% of your 5RM

rest 2-3mins between heavy sets

Metcon (No Measure)

Extra work:

4 sets alternating sets:

1- 5 Barbell goodmornings pick your load

2- 5 clean grip no hook grip DL’s heavy.

3- 5 weighted pull ups
scaled:

Barbell good mornings at a tempo of 33×12

10 ring rows start deep and work your way up. PULL TO YOUR CHEST!!!

Jumping pull ups with a negative are also exceptable.

Week 7: Press and EMOM WOD

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CrossFit VU – CrossFit

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Shoulder Press (3-3-3-3-3)

strict press 85% 5×3 across. Add +5lbs if possible. rest 90 secs to 2 mins on working sets. quickly build up.

Metcon (2 Rounds for reps)

5min EMOM

3-5 reps Lateral burpees + Power clean and jerk 95/65#

1min rest

5min EMOM

3-5 reps Lateral burpees + Power clean and Jerk- Heavier and You pick weight
Rx+ start with 135/95

A score will be recorded for each EMOM. 2 total. scores will be total reps per EMOM.

no time constraints on this EMOM. Work and rest as needed. Remember its not an AMRAP.

Each min will start with 3 lateral burpees then immediately followed up with 5 clean and jerks.

Week 7: Front Squats and extra work

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CrossFit VU – CrossFit

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Front Squat (8-8-8-8-6)

Front Squat

1×8 @ 80% of your 5RM

1×8 @ 83% of your 5RM

1×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

Build then hit the prescribed sets across of 6-8 reps. Goal is 8 reps for 85% and less and 6 reps for 90%.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
12min Time cap for everyone

scaled annie:

V1.

30-25-20-15-10-5

50-40-30-20-10

Dubs

sit ups

V2.

2:1 ratio singles to dU’s

V3.

30-25-20-15-10-5

singles and sit ups

less reps If needed

0830 Open to the public/members WOD.

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

**7AM On Ramp**

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 (2 Rounds for time)

Nice Long Chipper For time:

-1 Mile Bike ride for time

then

-50 Single Arm DB PP

50/35#

-20 Burpees

-50 RKBS single arm 53/35#

-15 Burpees

-50 Sledge Hammers Alt Sides to tire.

-10 Burpees

cash out with 1 mile bike ride
2 scores:

1st mile bike time & total time.

Everyone must start out on a bike. Ride that mile for time. Then proceed through the chipper as needed. If you absolutely need to row then that is aloud also.

Pay attention to the sledge hammer you grab. They are all different sizes so read the hammer to know.

Standard for hammer swings is when you are getting ready to swing it back BOTH HANDS MUST GO OVER HEAD!!!

DB’s & RKBS- 50 reps split between your arms. Left gets 25 reps and so does the right.

Week 6: Press and Run

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

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Shoulder Press (4-4-4-4-4)

Strict press 80-85%

5×4 across

18mins. rest 90 secs to 2 mins between sets. Build up to a % between 80-85% that you can complete 4 reps across for 5 sets.

1-Mile Run (Time)

Max Effort 1-Mile Run

Week 6: Back squats and ROMWOD

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

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Back Squat (8-8-8-8-6)

Back Squat

1×8 @ 80% of your 5RM

1×8 @ 83% of your 5RM

1×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

Build then hit 5 sets across of 6-8 reps. Goal is 8 reps for 85% and less and 6 reps for 90%.

rest 2-3 mins between these working sets. rest as needed building up.

Metcon (No Measure)

Extra work: Do any of this after you complete ROMWOD.

4-5 Alternating sets of:

– 5 tempo Good Mornings 32×22

-7/7 single leg KB RDL’s
4 or 5 sets is dependant upon how much time you have. something is better than nothing.

Week 6: Shoulder Press and WOD

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

When doing the WOD try to do your best in stringing your gymnastics together. Work that grip strength and technique throughout each movement. Smooth is fast.

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Shoulder Press (3-3-3-3-3)

Build up then Strict press 85% of your 1RM 5×3 across

18mins

rest as needed.

Gymnasty-Plex and Press (Time)

3 RFT

-12 Floor Press 95/65#

-6 T2B

-6 Pull ups

-6 C2B

-25 Sit Ups
RX+

12 Floor press 135/95#

6 T2B

5 pull ups

4 C2B

3 BMU

25 Sit Ups

Scale downs:

9 ring rows and 9 push ups in place of all the gymnastics