Category: WOD

Power Cleans & Box Jumps

CrossFit VU – CrossFit View Public Whiteboard Warm-up Start to foam roll or trigger point when you get there. No time to waste today. Metcon A: Metcon (Weight) Every 90 seconds, for 24 minutes (8 sets) of: Station 1 – 3 Power Cleans (building to as heavy as you can handle for 3 reps; drop …
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Back Squats + WOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam roll lower body as you come in. Weightlifting A: Back Squat (6 x 3) Every 3 minutes, for 18 minutes (6 sets) of: Back Squat x 3 reps *Sets 1-5 – reps @ 83-95% of 1RM *Set 6 – Max Reps @ 90% of 1RM Comment …
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Snatch + Regionals Event 4

CrossFit VU – CrossFit View Public Whiteboard Warm-up Go for a short run as you come in. Start foam rolling and trigger point shoulders. Weightlifting 15-20 Minutes to Snatch or Power Snatch A: Snatch (2, 2, 2, 2, 2, 2) Really work your technique here. Build to a moderate set of 2. B: Power Snatch …
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It’s a Cluster F@@K!

CrossFit VU – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 200-meter sprint 10 Clusters (95/65) 15 Russian kettlebell swings (53/35) 200-meter sprint Rest 2 minutes30 Minute Time Cap Scaled 100-meter sprint 10 Clusters (75/55) 15 Russian kettlebell swings (44/25) 100-meter sprint Rest 2 minutes Rx+ 200-meter sprint 10 Clusters (115/75) 15 Russian …
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This One May Hurt a Little!

CrossFit VU – CrossFit View Public Whiteboard Warm up Foam Roll and trigger point shoulders. Go for a quick run to get blood flowing. Metcon A: Metcon (AMRAP – Reps) Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 3 Hang Squat Snatches (95/65 lbs) + 20 Double Unders …
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Shuttle Run Fun

CrossFit VU – CrossFit https://www.crossfit.com/workout/2018/04/25#/comments View Public Whiteboard Warm up Start foam rolling legs, calfs. Coaches will lead a dynamic warm up ESD 5 – 10 – 15 Shuttle Run (10 Rounds for time) 10 rounds, each for time: 5-10-15-yard shuttle sprint Each sprint is 5 yards out and back, then 10 yards out and …
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