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Make up day/Open Gym/ROMWOD you pick.

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CrossFit VU – CrossFit

Let today be a make up day for those of you who missed a testing day. ROMWOD will be available and open gym to work those skills and drills. We will have 1 RM Clean and Jerk Friday! Im really looking forward to watching everyone jack some steel!!

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Metcon (Time)

Open gym WOD if you cant figure out anything that you are not good at…..

3 RFT

20 cals AAB

20 cals rower

400m run

Week 10 RETEST: Back squat 5RM

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CrossFit VU – CrossFit

Squat days will be just that. Good warm ups and mobility prior to squatting. Stick to the program so that way you’re maximizing your potential and PR chances. If you miss a squat day make it up after a press day. Get with your coach on what to do if you miss a day.

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Warm up

3Rounds

– 8 slow and controlled air squats

– 4/4 dirty dogs

– 5 Wide squats

then hook a band knee high to the rig. Hook band just above knee and do some squats with external pull and internal pull to open hips.

Back Squat (5-5-5-5-5-5-5-5)

30-40mins to squat. rest 2-3 mins between heavy sets and attempts. BELT UP for that PR. Good luck everyone!

Mobility

Week 10 Retest: 1RM Shoulder Press and WOD

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CrossFit VU – CrossFit

If you have to make up Front squats do it after you shoulder press. Doing this could possibly affect your back squat tomorrow so If needed you can make up next week.

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Shoulder Press (5-3-2-1-1-1-1-1)

belt up if needed. rest 2 mins between heavy sets and PR attempts. good luck!

Metcon (10 Rounds for calories)

Assault Sprints

10 sets of:

10 secs sprints
rest 1 min between sets

Week 10 RETEST: Front squat 5RM

By: 0

CrossFit VU – CrossFit

Squat days will be just that. Good warm ups and mobility prior to squatting. Stick to the program so that way you’re maximizing your potential and PR chances. If you miss a squat day make it up after a press day. Get with your coach on what to do if you miss a day.

View Public Whiteboard

Warm up

3Rounds

– 8 slow and controlled air squats

– 4/4 dirty dogs

– 5 Wide squats

then hook a band knee high to the rig. Hook band just above knee and do some squats with external pull and internal pull to open hips.

Front Squat (5-5-5-5-5-5-5-5)

30-40mins to squat. rest 2-3 mins between heavy sets and attempts. BELT UP for that PR. Good luck everyone!

Mobility

0830 Open to the public/members WOD.

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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 (4 Rounds for reps)

20min ALT EMOM

30/30 work/rest

1- Ball slams 30/20#

2- KBS 53/35#

3- Hanging L sit holds

4- Single arm DB OH Lunges 50/30#
total reps per movement is your score. Count the seconds for your holds as reps. Switch arms as needed. w/ OH lunge