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Cardio week 8. Pause back squats and box jumps. ROMWOD will play post wod

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CrossFit VU – CrossFit

10mins warm up/40mins to squat and jump/10mins to cool down and romwod.

ROMWOD may run over to next class and that is ok. If you dont have time for romwod come back later or stretch when you’re done working out. Time cap for this wod is 40mins.

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Back Squat (3-3-3-3-3-3-3)

Build to a heavy triple with a 3 sec pause the bottom. EXPLODE OUT.

super set with box jump doubles for height. Stack plates as needed on a box or on floor.

4″ is 45# plate

3″ is 35# plate

2″ is 25# plate

1″ is 10# plate

Cardio week 8: RETEST run a mile for time then… DEADLIFT

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CrossFit VU – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
with a 25min running clock…

Crush your old time!! 2-800m laps or 4-400m laps.

Everyone will run a mile unless you’re physically incapable. Other options are 1600m Row or 2mile bike ride for time.

then…

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

10min time cap to find a 3RM Deadlift. So if you finish your mile in 6mins you have 25mins to complete part 2 which is the deadlift. BUT you only have 10mins to find that once you touch the bar. So use your time wisely.

example: 6min mile. rested “X” amount of time. touched a bar at 10min mark, now you have until 20min mark to find 3RM.

16min ALT EMOM of your Favorite movements.

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CrossFit VU – CrossFit

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Metcon (2 Rounds for reps)

16min ALT EMOM of:

8-10 reps each rounds of :

-Thrusters 95/65

-Pull ups
RX+

11-15 reps each rounds of :

-Thrusters 95/65

-C2B Pull ups

MUST complete designated reps each round to maintain RX or RX+.

scale weight, movements and reps as needed.

DRY HANDS!!! WIPE DOWN PULL UP BARS WHEN DONE AND CLEAN UP CHALK.

scores are total pull ups and thruster reps

Cool Down

Core cash out post wod/extra work:

3 Rounds for quality

-30 sit ups

-30 RKBS 70/53/44 (challenge yourself and dont put it down. )

Newbs

-20 sit ups

-20 RKBS (53/44/35/24)

Cardio week 8: Cardiooooono 7mins 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)

7min EMOM of

Sprint 30 secs

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

at the 6:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

7min EMOM of

Sprint row 30 secs

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

@ 6:30 mark transition to bike quickly.

Metcon (Calories)

7min 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 6:30 mark quickly.

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)

In teams of 2 (or 3), partners alternate full ROUNDS to complete as many rounds and reps as possible in 12 minutes of:

Muscle Up x3 OR Pull Up x7

Burpee over the Bar x7

STO x7 (115/75#)

-Rest 5 minutes, use this time to rest, walk and get ready for the next piece.

In teams of 2 (or 3), partners alternate full ROUNDS to complete as many rounds and reps as possible in 12 minutes of:

KBS x10 (70/44,53#)

Goblet Squat x10 (70/44,53#)

Row x10 cals HARD
Rx+

Muscle up x5/CTB x10

135/95# barbell

Scaled

Ring row/Jumping pull up

95/75# Barbell

53/35# KBs

Metcon

Week 7 of Cardio: 4 Rounds each for time

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CrossFit VU – CrossFit

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Metcon (4 Rounds for time)

4 Rounds each for time:

-400m Run

-12 HSPU

-25 RKBS 53/35#

-30 abmat situps

rest 1:1 ratio between rounds
RX+

-6″ deficit (stack 25&45# plates) with an ABMAT in the middle.

-RKBS 70/53#

scale downs:

-Work towards RX push ups

-lighter weight

-20 sit ups

-200m run.

i want to see running. SO if you walk 400m try running 200m. NO walking unless you are dying.

Bike sub: 1200m/.7miles on AAB

Row sub: 500m row

Pause Front Squats/ROMWOD

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CrossFit VU – CrossFit

ROMWOD Post squats.

Front Squats Tempo 23X13 read in seconds (Down/Pause at bottom/X-plode UP/Pause at top)
Build up to challenging load of 3.

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Front Squat (3-3-3-3-3-3-3)

Build up to a heavy 3rep in 20-25mins. Partners keep count for the tempo. rest 2-3mins between heavier sets

Warm-up

5mins of rolling/5mins of Banded knee side steps, thigh masters, glute bridges, banded air squats. Stretch more as you warm up for FS.

Mobility

15-20min ROMWOD. May run over into next class. that is ok.

Week 7 of cardio: 3 Rounds each for time: row and squat clean

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CrossFit VU – CrossFit

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Metcon (3 Rounds for time)

3 Rounds EACH for time:

-500m row

-15 UB squat cleans 75/55#

rest 5mins between rounds
RX+ 95#/65#

UB=Unbroken, which also means NO DROPPING BAR. If you drop the bar or if it stays on the ground for more than a milisecond then you drop and do 5 burpees for each drop you have.

each round is max effort so crush it!

scale downs:

-medball cleans

-400m scale down if 500m row is over 2mins.

each round has a 7min time cap.