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Snatch Day

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Announcements

Closed Saturday, July 8th for Blue Angel Weekend.

CrossFit VU – CrossFit

If you don’t know how to snatch, then this is the day to come. Be patient with weightlifting if you’re new… Remember it took a few days to create the earth as we know it. Practice makes perfect.

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Snatch (1-1-1-1-1-1-1)

15mins to build to a heavy Snatch

Power Snatch (1-1-1-1-1-1-1-1)

If you are unable to Squat snatch then build to a heavy single.

If mobility is hindering you from snatching bc of poor shoulder mobility then you will build to a heavy Snatch grip Behind the neck Press.

Snatch (2-2-2-2-2-2-2-2)

for 12 mins, Every 90secs on the 90 secs, Perform the following complex @ 70% of what you just found.

RX- 1 PS+ 1 Snatch

Scaled- 3 UB Power snatches

More scaled- 3 dead start Power snatches

Cardio testing week Day 4: Cardiooooono baseline 5mins each

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Announcements

Closed Saturday, July 8th for Blue Angel Weekend.

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)

5min EMOM of

Sprint 20secs

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

at the 4:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

5min EMOM of

Row Sprint 20secs

active recovery 40 secs
RX+ 30secs/30secs

active recovery means keep moving but recover.

@ 4:30 mark transition to bike quickly.

Metcon (Calories)

5min EMOM of

Assault Bike Sprint 20secs

Active recovery 40 secs
RX+ 30secs/30secs

If you started here transition to run at 4:30 mark quickly.

SPT: Day 11

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Announcements

Closed Saturday, July 8th for Blue Angel Weekend.

CrossFit VU – Sport Performance Training

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Speed: Multi-directional Movement

Shuffle & Cutting

Weightlifting

Rear Foot Elevated (RFE) Split Squat (4 x 8 each)

Pull-ups (4 x 10 – 12)

3 pos. holds

Eccentric

Assisted x 2

Metcon (Time)

4 Rounds for time

Ladders x 4 trips (4 different movements)

Slam Ball x 10 – 10 lbs

Jump Rope x 50

Cardio testing week Day 3: Diane

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Announcements

Closed Saturday, July 8th for Blue Angel Weekend.

CrossFit VU – CrossFit

Good warm up and stretching for the hips, hammies, shoulders and lats.

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

15mins to build to a heavy triple.

rest as needed

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
15min time cap

scaled:

-lighten the load

-push ups

-box HSPU

-HSPU to a plate and abmat

Beach WOD at Casino Beach @ 8:30am

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Announcements

Closed Saturday, July 8th for Blue Angel Weekend.

CrossFit VU – CrossFit

Please register under the 8:30 class for tomorrow. WOD will be posted. See ya down at Casino beach infront of the pavilion.

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Metcon (AMRAP – Rounds and Reps)

20min AMRAP

-14 KBS 53/35

20m Sprint

-7/7 Step Back OH DB Lunges 50/35#

20m Sprint

-10 Burpees

Run into water and go in chest deep then run back to the top
Rx+ 70# KBS

Cardio Testing week 1: Benchmark Jackie

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Announcements

Beach WOD ONLY at Casino Beach in front of Pavillion. WOD STARTS at 8:30am
Closed Saturday, July 8th for Blue Angel Weekend.

CrossFit VU – CrossFit

Now we are about to enter the dragon! We will being going into lots of cardio over the next few months. Get ready to go fast and learn to become mentally tough.

warm up: Get ready and sweaty for Jackie. She likes it when you’re all sweaty first before we hit it.

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Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
time cap 12mins. RX is 45# for everyone.

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 (AMRAP – Rounds and Reps)

Please reserve your spot for class. Size of class will determine what we do.
Teams of 2

15 Min AMRAP

10 Thrusters 95/65

20 wallballs 20/14

10 Pullups

Rx+

115/75

30/20

C2BPU

1 partner working at a time.

Partner 1 does all the thrusters then partner 2 does all the wallballs and so on.

Retest week 10: 1RM Clean and jerk

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CrossFit VU – CrossFit

If you are a newer athlete you will perform a 1RM Power clean and jerk at a moderate weight. Coaches will advise you. Please remind us if you are within 6 months of CrossFit if we are unaware.

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Warm-up

quick warm up and stretch.

PVC Burgener warm up for clean and Jerk.

PVC from hips, high knee, mid shin. Then some barbell work before we get jacked!

Clean and Jerk (3-2-1-1-1-1-1-1)

25-30mins to find 1RM. Yes, you are going to squat.

If you’re new you will Power clean.

Metcon (2 Rounds for weight)

EXTRA WORK:

3 RDS for Quality

– 5-7 reps weighted Ring dips

– 5-7 weighted pull ups

– 15-20 reverse crunches slow and controlled
scale downs:

-ring dips/matador dips use a band if needed.

– C2b pull ups/pull ups/ use a band if needed.

score is final weight use for dips and pull ups if used. IF no weight was used record what you need to in the notes.