Category: WOD

MB Cleans, Box Jumps

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam roll your lower body today. Get on a bike or rower to get a little sweaty. Metcon Metcon (Time) 50-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in. boxRx+ Men: 30 lb. ball, 30″ box Women: 20 …
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Triple Threat

CrossFit VU – CrossFit Courtesy of CFHQ https://www.crossfit.com/workout/2018/11/27#/comments View Public Whiteboard Warm-up Coaches will lead dynamic mobility with barbell warm-up. Metcon (Time) 18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars Men: 75 lb. Women: 55 lb.Rx+ Men: 95 lb. Women: 65 lb. Metcon (Time) Intermediate & Beginner Intermediate Option 18-15-12-9-6-3 reps for time of: …
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Overhead Squats + Core Work

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam roll the lower body and back and be ready for coach lead mobility. Weightlifting Every 3 Minutes for 18 Minutes Complete 4 Reps of Overhead Squats. Build through your 6 sets. Overhead Squat (6 x 4) These will come from the rig. Core cash out 2 …
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Deadlift + WOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up General coach lead warm up. Foam roll the back, glutes and hamstrings once you arrive. Weightlifting Every 3 minutes for 18 minutes, complete 5 reps of the deadlift. Build in weight throughout your 6 sets. Deadlift (6 x 5) Metcon Metcon (Time) 3 Rounds for Time of: …
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Rowing, Climbing & Wall Balls

CrossFit VU – CrossFit View Public Whiteboard Warm-up Start foam rolling legs, low back, and shoulders. Coaches will lead a warm-up. Metcon Metcon (Time) For time (with a partner) Row 2,000 meters 50 wall-ball shots 4 Rope Climbs Row 1,000 meters 40 wall-ball shots 4 Rope Climbs Row 500 meters 30 wall-ball shots 4 Rope …
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Accessory WOD + ROMWOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up Coaches will lead a dynamic warm-up Metcon (AMRAP – Reps) Every 90 seconds for 18 minutes (3 rounds) Row for Cals Single Leg RDL (KB) – 5 to 8 reps each side Bike for Cals Strict Pull-ups – 7 to 15 repsRotate every 90 seconds until you …
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