Category: WOD

Deadlifting and DL/BJ WOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up (No Measure) -ROW 1K. Not maximal but get sweaty and lose a breath a bit. 3 rds -5 slow barbell good mornings -5/5 worlds greatest stretches -5 inch worms Barbell DL instruction Deadlift (3-3-3-3-3-3-3) Build to a heavy NOT maximal triple. rest as needed. Metcon (Time) 21-15-9 …
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4-3min AMRAPS

CrossFit VU – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) (0-3mins) 3min AMRAP -10 OHS 95/65# -10 C2B pull ups (3-6mins)3min AMRAP -12 OHS 95/65# -12 C2B pull ups (6-9mins)3min AMRAP -14 OHS 95/65# -14 C2B pull ups (6-9mins)3min AMRAP -14 OHS 95/65# -14 C2B pull upsGoal is 2 rds in each set. …
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WL-Power Cleans & WOD Burner

CrossFit VU – CrossFit View Public Whiteboard Warm-up (No Measure) 10-15mins warm up -elevate HR -Dynamic stretches -PVC warm up and barbell warm up Power Clean (3-3-3-3-3-3-3) 15mins to build to a heavy triple maximal if possible. Build to your desired skill level and comfort. Metcon (5 Rounds for time) 5 Rds Ea for time: …
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The Incredible Hulk

CrossFit VU – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP with 95/65# -5 Deadlifts -5 Hang Power Cleans -5 Front Squats -5 Push Press -5 Back Squats *rest between rounds. Barbell must stay in your possession through each round. Every time you drop the bar within a round, you …
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Dumbbell hell

CrossFit VU – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18min AMRAP -10/10 DB Deadlift 50/35# -14 ALT DB Snatch -5/5 Hang Power Clean and Jerk -800m runEa athlete will have one DB. Deadlifts will be done oddly but with purpose. 10 on the right side then switch to the other for …
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0830 Team WOD/ Open to public workout

CrossFit VU – CrossFit PLEASE PRE REGISTER IF YOU ARE A NEW FREE TRIAL ON OUR WEBSITE BEFORE ARRIVING. https://crossfitvu.com/get-started/free-trial-drop/ View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Kettle bell FLOW 12min AMRAP: -5/5 RKBS -5/5 Push press -5/5 step back lunges -3/3 KB Cleans -3/3 KB Snatches -3/3 KB Windmills-KB Windmill DEMO: https://youtu.be/ITSmgn_BQgY …
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