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Week 7: Press and EMOM WOD

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CrossFit VU – CrossFit

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

strict press 85% 5×3 across. Add +5lbs if possible. rest 90 secs to 2 mins on working sets. quickly build up.

Metcon (2 Rounds for reps)

5min EMOM

3-5 reps Lateral burpees + Power clean and jerk 95/65#

1min rest

5min EMOM

3-5 reps Lateral burpees + Power clean and Jerk- Heavier and You pick weight
Rx+ start with 135/95

A score will be recorded for each EMOM. 2 total. scores will be total reps per EMOM.

no time constraints on this EMOM. Work and rest as needed. Remember its not an AMRAP.

Each min will start with 3 lateral burpees then immediately followed up with 5 clean and jerks.

Week 7: Front Squats and extra work

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CrossFit VU – CrossFit

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Front Squat (8-8-8-8-6)

Front Squat

1×8 @ 80% of your 5RM

1×8 @ 83% of your 5RM

1×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

Build then hit the prescribed sets across of 6-8 reps. Goal is 8 reps for 85% and less and 6 reps for 90%.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
12min Time cap for everyone

scaled annie:

V1.

30-25-20-15-10-5

50-40-30-20-10

Dubs

sit ups

V2.

2:1 ratio singles to dU’s

V3.

30-25-20-15-10-5

singles and sit ups

less reps If needed

0830 Open to the public/members 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

**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 (2 Rounds for time)

Nice Long Chipper For time:

-1 Mile Bike ride for time

then

-50 Single Arm DB PP

50/35#

-20 Burpees

-50 RKBS single arm 53/35#

-15 Burpees

-50 Sledge Hammers Alt Sides to tire.

-10 Burpees

cash out with 1 mile bike ride
2 scores:

1st mile bike time & total time.

Everyone must start out on a bike. Ride that mile for time. Then proceed through the chipper as needed. If you absolutely need to row then that is aloud also.

Pay attention to the sledge hammer you grab. They are all different sizes so read the hammer to know.

Standard for hammer swings is when you are getting ready to swing it back BOTH HANDS MUST GO OVER HEAD!!!

DB’s & RKBS- 50 reps split between your arms. Left gets 25 reps and so does the right.

Week 6: Press and Run

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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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Shoulder Press (4-4-4-4-4)

Strict press 80-85%

5×4 across

18mins. rest 90 secs to 2 mins between sets. Build up to a % between 80-85% that you can complete 4 reps across for 5 sets.

1-Mile Run (Time)

Max Effort 1-Mile Run

Week 6: Back squats and ROMWOD

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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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Back Squat (8-8-8-8-6)

Back Squat

1×8 @ 80% of your 5RM

1×8 @ 83% of your 5RM

1×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

Build then hit 5 sets across of 6-8 reps. Goal is 8 reps for 85% and less and 6 reps for 90%.

rest 2-3 mins between these working sets. rest as needed building up.

Metcon (No Measure)

Extra work: Do any of this after you complete ROMWOD.

4-5 Alternating sets of:

– 5 tempo Good Mornings 32×22

-7/7 single leg KB RDL’s
4 or 5 sets is dependant upon how much time you have. something is better than nothing.

Week 6: Shoulder Press and 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

When doing the WOD try to do your best in stringing your gymnastics together. Work that grip strength and technique throughout each movement. Smooth is fast.

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

Build up then Strict press 85% of your 1RM 5×3 across

18mins

rest as needed.

Gymnasty-Plex and Press (Time)

3 RFT

-12 Floor Press 95/65#

-6 T2B

-6 Pull ups

-6 C2B

-25 Sit Ups
RX+

12 Floor press 135/95#

6 T2B

5 pull ups

4 C2B

3 BMU

25 Sit Ups

Scale downs:

9 ring rows and 9 push ups in place of all the gymnastics

Week 6: Front squats and Box Jumps

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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 (8-8-8-6-6)

Front Squat

1×8 @ 80% of your 5RM

1×8 @ 83% of your 5RM

1×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

Build then hit 5 sets across of 6-8 reps. Goal is 8 reps for 85% and less and 6 reps for 90%.

rest 60-90 secs then

super set with

3Rep Box Jump for height NEAR MAXIMAL. DONT GO TO THE MAX!!!

2-3 mins after box jumps.

rest as needed building up.

CLosed in observance of Memorial Day. See you Tuesday!

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.
Friday is Memorial Day Murph! We will have class running at 0500, 0830, and 1700. Closed Saturday – Monday. If we have open gym we will announce.

CrossFit VU – CrossFit

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Hero Week Day 5 and final day for: “MURPH”

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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.
Friday is Memorial Day Murph! We will have class running at 0500, 0830, and 1700. Closed Saturday – Monday. If we have open gym we will announce.

CrossFit VU – CrossFit

Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that.

Abbreviated hours for today only:
5am
8:30am
5:00pm
NO LIMIT ON TODAYS CLASSES! IF CLASS IS FULL SHOW UP ANYWAYS.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you have never done Murph in under an hour or RX in under an hour please do not wear any flacks, vests or kevlars. If you are military, firefighter, or police officer and want to wear your gear please do so.

“Man Murph is performed as you see it above”

Optional and recommened ways to perform murph

V1

run mile

10 RFT

10 pull ups

20 push ups

30 Squats

run mile

V2

Run mile

20 RFT

5 pull ups

10 push ups

15 squats

Scaled can be done any way. play your strengths and weaknesses properly. Coaches will assist.

Hero Week Day 4: Jack

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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.
Friday is Memorial Day Murph! We will have class running at 0500, 0830, and 1700. Closed Saturday – Monday. If we have open gym we will announce.

CrossFit VU – CrossFit

Staff Sergeant Jack Mayfield Martin III, 26, of Bethany, Oklahoma, died after his vehicle struck an improvised explosive device September 29, 2009 on Jolo Island, Philippines. He was born April 5, 1983, in Maquoketa, Iowa. Jack’s family moved to Bethany, Oklahoma when he was a young child. He graduated from Bethany High School in 2001 and entered military service that same year. Jack was selected to attend the Special Forces Qualification Course in 2004 and upon completion of the course, he was assigned to 3rd Battalion, 1st Special Forces Group (Airborne) at Fort Lewis, Washington. This was Jack’s first deployment in support of Operation Enduring Freedom-Philippines. He was a veteran of Operation Iraqi Freedom.

He was posthumously awarded the Bronze Star Medal, Purple Heart, and the Meritorious Service Medal. SSG Martin is survived by his wife Ashley, his father and mother Jack and Cheryl Martin, his brother Abe; and three sisters Mandi, Amber and Abi.

For more info: https://www.theguardian.com/world/2009/sep/29/us-soldiers-philippines-landmine

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Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
RX: PP 115/75#

KBS 53/35#

BJs 24/20″


Army SSG Jack Martin III