Category: WOD

Mary & Mary XXX

CrossFit VU – CrossFit View Public Whiteboard Metcon Rx will be regular Mary and Rx+ will be Mary xxx Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Mary XXX (AMRAP – Reps) AMRAP in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 …
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0830 Open to the public & members/0930 members only WOD

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 …
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Clean Progressions

CrossFit VU – CrossFit View Public Whiteboard Warm up Get on a bike or rower and get a little sweaty. Put on your lifters if you have them. Weightlifting You will have 12 minutes for each lift. A: Hang Power Clean (3, 3, 3, 3, 3) B: Power Clean (2, 2, 2, 2, 2) C: …
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Handstand walks and Lunges+ROMWOD

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds) Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk 100-ft. walking lunge Metcon (AMRAP – Rounds) Intermediate Option Complete as many rounds as possible in 15 minutes of: 4 Wall walks (nose to the wall) 100-ft. walking lunge Beginner …
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Deadlifts + WOD

CrossFit VU – CrossFit View Public Whiteboard Warm up As you come in start foam rolling the hamstrings and glutes. Aslo hit your back and lats. Weightlifting You will have 20 minutes to Deadlift Deadlift (6, 6, 4, 4, 4, 2, 2) Metcon Metcon (AMRAP – Reps) 8 Minute Ascending AMRAP: 3 Burpees over the …
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Sleds and Sprints

CrossFit VU – CrossFit View Public Whiteboard Warm up Metcon (Time) 4 Rounds for time: 50 ft. Sled Push (about 30% of your BW) Walking rest to the front of the building 50 Meter SPRINT! Walking rest back to the sleds