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2 year Anniversary and FIGHTING SPIRIT WOD!

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CrossFit VU – CrossFit

Doors open at 9. Opening remarks will start at 9:05am to 9:30 at the latest. Demo and briefing of workouts, prizes, sponsors, and so one will happen in the beginning of the day. Please do your best to make it on time. We understand work schedules and what not so if you are late that is ok. We just want people to come out and enjoy the day. IF YOU HAVE A TENT OR CHAIRS BRING IT! The more shade we have the better.

EVERYONE WILL NEED TO DO A WAIVER IF YOU HAVE NEVER WORKED OUT HERE BEFORE. PAPER WAIVERS WILL BE AVAILABLE TODAY!

WOD WILL BE PERFORMED IN THIS ORDER AND SIGN UP SHEETS FOR EACH DIVISION WILL BE UP.
ELITE: once done we will put elite weights up for RX to go next.
RX: once done will put RX weights away and scaled will load bars.
SCALED: choose what you want on your bars.

we will take a lunch break around 1230 for the raffle. Post lunch break we will continue to push people through the wod!

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Fighting Spirit (Time)

For Time:

8 Rounds:

-3 Deadlifts 275#/185#

-9 Burpee box jumps 24”/20”

-4 Clean & Jerks 135#95#

then

Cash out: 85 double unders
Rx+

Deadlifts 315#/215#

Clean & Jerks 155#/105#

Time cap is 20mins.

Cardio week 6: Move yo Body

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CrossFit VU – CrossFit

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Metcon (Time)

For Time:

2 Rounds

-400m Run

-50 Air Squats

-20 Box Jumps 24″/20

4 Rounds

-200m Run

-30 Push ups

-15 Pull ups
RX+

2 Rounds

-400m Run

-50 Air Squats

-20 Box Jumps 30″/24″

4 Rounds

-200m Run

-30 Push ups

-7 RMUs or BMUs if RMU’s arent possible.

scale downs:

ring rows

lower box jumps (stack plates)

scaled push ups

squat to a target with a band if squat development is needed.

Cardio week 6: Cardiooooono 6mins 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)

6min EMOM of

Sprint 30 secs

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

at the 5:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

6min EMOM of

Sprint row 30 secs

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

@ 5:30 mark transition to bike quickly.

Metcon (Calories)

6min 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 5:30 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 3, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

Rx:

GTO x45 (115/75)

Double KB Front Squat x60 (44/26)

Pull Up x90

1200m team relay (400m/per partner)

Rx+:

GTO x45 (135/95)

Double KB Front Squat x60 (53/35)

CTB Pull Up x90

1200m team relay

Scaling Options:

GTO: Power Clean/KBS

Double KB Front Squat: Goblet/Air Squat

Pull UP: Ring Row/Jumping Pull Up

1200m relay: Row 500m/AB x20 Calories

Metcon

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