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Strict press + 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

NO MORE THAN 15 PER CLASS TODAY. RESERVE YOUR SPOTS.

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

Strict press 5×3 across 80% of your 1RM rest 90 secs- 2mins. Go 5-10# heavier than last week if possible.

18mins

Metcon (Time)

3RFT

-30 Dubs

-25 Sit Ups

-15 Pull ups

Time cap 12mins
RX+

3RFT

-50 Dubs

-25 Sit ups

-15 C2B Pull ups

Time cap 12mins

WK 5: Back Squat & extra work

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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

Hero week is next week. ensure you are getting this extra work in when possible! Hero week is going to be rough if you haven’t been going fast.

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

Back Squat 80% of your 5RM

Build up then hit 5 sets across of 6-8 reps. goal is 8 reps. rest 2-3mins between sets.

Metcon (4 Rounds for reps)

Extra work:

Alternating Tabata 8 rounds of 20w/10r

-KB snatch 53/35#

-Rev Crunches

-Banded G Mornings

-Push ups
Alternate to the next movement during your breaks. You will complete 8 rds of work. Score is total reps per movement.

0830 Open to the public/members WOD.

By: 0

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 (Time)

TEAMWOD TBD by size of class. please pre register!!!

Wk 4: Front Squat & extra work

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

Front Squat 80% of your 5RM

Build up then hit 5 sets across of 6 minimum-8 reps max. rest 2-3mins between sets.

Metcon (Time)

Extra Work:

3RFT

400m Run

20 KBS 53/35#

15 Pull Ups
Scale downs:

less weight, ring rows or jumping pull ups with a slow negative on the way down.

Wk 4: 1RM Push Press & METCON

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

18mins to find your 1RM Push Press.

3RM if you’re a new/developing.

Metcon (3 Rounds for reps)

Tabata 20secs work/10secs rest for 8 rounds per movement.

-Sit ups

-Dips

-Row Cals (rest will be active recovery)
Stay at each station for 8 rounds THEN rotate. Total time is 11mins 50secs. Score is total reps for each movement.

Wk 4: Back squat & extra work

By: 0

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 (10-10-10-10-10)

Back Squat

3×10 @ 75%+5# of your 5RM

2×10 @ 75%+ 10# of your 5RM

Build up then hit 5 sets across of 6-10 reps. consistency. record last 2 sets for score.

Metcon (Time)

4RFT

5 strict HSPU

10 T2B

15 Air Squats

20 Dubs
RX+

10 Strict HSPU

15 T2B

20 Air Squats

30 Dubs

Strict press + WOD

By: 0

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

Strict press 5×3 across 80% of your 1RM rest 90 secs- 2mins.

18mins

Metcon (Time)

3 RFT

10 Power clean and jerks 115/75#

14 Pull Ups

200m Run
RX+ 135/95# and 7 Ring MU

scale downs:

less weight, KBS if very new and unsure, ring rows or jumping pull ups

Front Squat + Extra Work

By: 0

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

Extra work can be done after class if coaches are sticking around or during during open gym time (when announced). please plan ahead if you are the last class of the day because coaches will not be staying later unless they want to.

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Front Squat ((10-10-10)-(10-10))

Front Squat, Build up then hit

3×10 @ 75% of your 5RM

2×10 @ 75%+5# of your 5RM

6 is minimum and 10 reps is the max. No belts yet. If you need a belt then do less weight because you’re still developing.

Metcon (AMRAP – Rounds and Reps)

Extra Work:

15min AMRAP

-10 Cal Row

-10 Box jumps 24″/20″

-10/10 DB Push Press 50/35# single arm
Scaling:

use a lighter DB. Lower the box or stack plates.

Do this outside or make space where you can. Practice rowing with power coming back and TAKE YOUR TIME RETURNING. MAKE AN EFFORT TO TAKE 2 secs TO RETURN. Segment the return.

Closed for Feeding Frenzy.

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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

COME SUPPORT OUR CFVU TEAMS AND ATHLETES AS WE COMPETE AT FEEDING FRENZY! Starts at 9am and here is the address, https://goo.gl/FsydWi

FOLLOW THAT LINK.

Here is a travel wod to hold you over for the weekend

For time:
10 RFT
10 step walking lunge
10 sit ups
10 Push ups
10 Dips

scaled do 5-7 Rounds depending on how you feel and how new you are. Dips… how do i do this without a gym? Use a chair, box or a friend laying on the ground. Get creative.

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Push Press and Deadlifts

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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

10 min warm up. Stretch and mob during your Push Press for deads as well.

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Push Press (4-4-4-(4-4-4-4))

Push Press 4×4 95-98% of your

3RM. Build up and then across for 4 sets at the same load. 18min to work.

Deadlift (5-5-5-5-(5-5-3-3-2-2))

Build up and then hit the following sets:

2×5 @ 70-75%

2×3 @ 80-85%

2×2 @ 90-95%

rest 2min between sets.

20-25mins to work

score is the final 2 sets