Blog Search

3x10min AMRAPS

By: 0

CrossFit VU – CrossFit

1Barbell. Partner up if you like to make weight changes faster.
10min AMRAP
400m Sprint+3RM Thruster
then
10min AMRAP
400m Sprint+3RM Hang Clean
then
10min AMRAP
400m Sprint+ 3RM DL

*You will have 6 scores total. 1 run time for each amrap and 1 score for weight. Rest as much as you want. If you find your weight max’s in less than the time given then that is rest time.
WOD will be done in the order presented.

View Public Whiteboard

400m Run (Time)

Max Effort 400m Run
ME Sprint

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

Find your 3RM in the remaining 10mins.

Thruster will come from the ground.

400m Run (Time)

Max Effort 400m Run
ME sprint

Hang Clean (3-3-3-3-3)

Find your 3RM Hang SQUAT clean in remaining 10min AMRAP

400m Run (Time)

Max Effort 400m Run
ME sprint

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

FInd your 3RM Deadlift in remaining 10min AMRAP

Cardio week 3: Chipper wiff DUBS

By: 0

CrossFit VU – CrossFit

Todays wod should be a fun chipper.
If you cant Double under then do DU attempts. If you are still working on getting singles then do that.
***The scale down for DUBS will be 30 Singles.***

Part A & B can be done AB or BA. Part C will be done last. WBS will be the very last movement of this workout but the other items can be done in any order if equipment is being used.

Keep this WOD in order if possible but class size will dictate.

View Public Whiteboard

Metcon (Time)

For Time:

Part A.

3 Rounds:

-20 Dubs

-10 Burpees

then

Part B.

3 Rounds

-20 Dubs

-5 Wall Walks

then

Part C.

-30 Dubs

-30 KB SDLHP 70/53#

-30 Ball Slams 30/20#

-30 WBS 30/20#
35min Time cap. Time cap means you’re done NO MATTER WHERE YOU ARE. Score will be 35mins and then input where you finished.

From the Rack Snatch Complex

By: 0

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

General warm up with squat emphasis then

Yellow band shoulder warm up:

Eye level: A’s, T’s

Knee level: Y’s, W’s

stretch and PVC pipe drills

If possible use two bands, but everything can be done single sided. Size of class will determine. Cross the bands over or use opposite arm band is hanging from.

Snatch Complex from Rack (3-3-3-3-3-(3-3-3))

BTN SG PP+Snatch Balance+OHS
3 movements make this complex. 20-25mins to Build to a heavy load for 3 sets. rest 2mins between heavier sets.

start with empty barbell and work your way up.

Metcon (Time)

Extra work:

4sets Alternate: For quality

– 10-20 reps T2B

– 3/3 TGU

– 5 BB Gmornings 33×1. Use light weight if you like.

rest as needed between sets
Do this post wod if there is time/you have time. Come back later in the day or do during any available open gym time.

Cardio Week 3: Benchmark Mary

By: 0

CrossFit VU – CrossFit

Today we will do Mary. The skill we will go over today is the pistol squat. These are can be a difficult skill to learn but we have something for everyone. If you can not pistol squat then we can stick to banded squats today for more glute and hip development. Cindy will be an acceptable wod for newer athletes or those who can not pistol at all.

View Public Whiteboard

Warm-up

-Pull up instruction/Hollow holds.

-Single leg squat aka Pistol squat instruction and set up.

-HSPU instruction and warm up

scale downs to pistols/variations:

– Box bottom to top pistols

– Box pistols (you choose the height)

– Assisted w/ a box pistols

-Pike Push ups w/ or Without box

-Plate under abmat HSPU ( you choose height)

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
If Mary is out of your wheel house then scale to Cindy and scale that wod as needed.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cardio week 3: Cardiooooono 7mins each

By: 0

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.

View Public Whiteboard

Metcon (Distance)

7min EMOM of

Sprint 20secs

jogging rest 40 secs
RX+ 30sec sprint/30secs walking rest

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

Metcon (Calories)

7min EMOM of

Row Sprint 20secs

active recovery 40 secs
RX+ 30secs/30secs

active recovery means keep moving but recover.

@ 6:30 mark transition to bike quickly.

Metcon (Calories)

7min EMOM of

Assault Bike Sprint 20secs

Active recovery 40 secs
RX+ 30secs/30secs

If you started here transition to run at 6:30 mark quickly.

0830 Open to the public/members WOD.

By: 0

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!!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200 m Run

22 Russian KB Swings 55/35

16 Burpee Box Jumps 24″/20″

10 Thrusters 95/65
Run the 200 meters together and then split the rest as needed.

RX+ 70/55, 30″/24″, 115/85

Cardio week 2: 15min SLED pushes and 15min EMOM

By: 0

CrossFit VU – CrossFit

15mins to Sled push and build to a heavy 15m push.
rest 5mins then 15min EMOM. Coaches split classes as/if needed.

View Public Whiteboard

sled push (1-1-1-1-1-1-1-1)

Build to a heavy 15m sled push in 15 mins. rest as needed. once time is up rest 5mins and switch to EMOM.

Metcon (3 Rounds for reps)

15min Alternating EMOM

– Ring Dips 3-5 reps strict into 5-10 reps kipping

– Double unders

– KBS 10-20 reps 53/35#
RX+ men 70# ladies 53/44#

no time constraints. work as much or as little as needed. Just dont turn this into an amrap. Score will be total reps per movement.

scale downs:

-Matador dips or box dips. Use a light band on the rings/matador if needed.

-single unders

-lighter KB

SPT: Day 15

By: 0

CrossFit VU – Sport Performance Training

View Public Whiteboard

Speed: Multi-directional Movement

Weightlifting

Reverse Lunges (4 x 6 each)

With Barbell

Bent Over Row (4 x 6)

DB or KB

Broad Jump MB Throw (4 x 3)

Two hand throw as you jump
Start with light MB

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

Tire Flips x 10

Burpees over the Tire x 20

KB Thruster x 10

Box Jumps x 20

Cardio Week 2: Benchmark Karen

By: 0

CrossFit VU – CrossFit

POST WOD 400M WALK/ACTIVE STRETCHING THEN ROMWOD.

View Public Whiteboard

Warm-up

Banded side walks, Banded Hip extentions, Banded “Thigh masters”. This will help in glute development. Then roll/stretch hips, quads, and calves

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
scaled:

use a lighter ball

do 100 reps if youre within a month of CrossFit.

Remember… Nobody likes KAREN!!!

Cool Down

Walking Quad stretching and walk 400m. Then ROMWOD