Category: WOD

MIND ERASER

Announcements **Easter Holiday Hours** April 19th (Good Friday)8:30am, 4:30pm, and 5:30pm classes Teams of 2 Saturday WOD 8:30 CrossFit VU – CrossFit Courtesy of: https://wodwell.com/wod/mind-eraser/ View Public Whiteboard Warm-up Start foam rolling and trigger pointing your shoulders when you get here. Mind Eraser (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 7 Power Cleans …
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Pull-Up Accessory Work + ROMWOD

CrossFit VU – CrossFit View Public Whiteboard Warm up Row, Bike, or ski erg for 5 minutes. Get sweaty! Metcon (No Measure) 3 Rounds of the following for quality: 8-10 Scapula Pull-ups 3-4 (3-5 second) “Negative” Pull-Ups 2 x (20-30 second) Prone DB Row Iso Hold (50/35) 8-10 Ring RowsNegative Pull-ups https://youtu.be/gbPURTSxQLY Prone DB Row …
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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) https://youtu.be/GvfFf4xDNqM B: Power Clean (2, 2, 2, 2, 2) …
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500 Meter Repeats

CrossFit VU – CrossFit View Public Whiteboard Warm-up Coaches will lead some dynamic stretching before we row. ESD Row 500 Meters x 6 Partner up with someone on a rower and record each others times. Aim for consistency here. Be sure to get at least 2:30-3:00 minutes rest before your next bout. Metcon (6 Rounds …
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Bench Press + WOD

CrossFit VU – CrossFit View Public Whiteboard Warm up As you come in hop on a bike or rower for 2 minutes to get a little sweaty. Use the LAx ball on your shoulders and pecs. Bench Press (5 x 5) 4:1:1 Tempo Down 4 sec, 1 sec pause, explode up Metcon Metcon (AMRAP – …
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Snatch Complex + WOD OR Cardio WOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up The following will be the warm up for everyone… we will do it together. 200 Meter Row Quad Stretch x 3 each side Toe Touches x 3 each side Worlds Greastest Strecth x 3 each side Scapula Pull-ups x 5 Repeat 2x THEN: Grab PVC for Snatch …
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