WOD

Announcements

CFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL.
Please arrive around 8:30am and the heats will start at 9am. Hope to see everyone there! Lets promote some fitness for all!

CrossFit VU – CrossFit

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Warm-up

A: Fast & Heavy (Time)

For time:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Men: 50 lb.

Women: 35 lb.
15 Minute Time Cap

B: Metcon (Time)

Intermediate Version

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Men: 35 lb

Women: 25 lb
Scaling

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

C: Metcon (Time)

Beginner Option

For time, fast and heavy:

15 dumbbell thrusters

Run 200 meters

12 dumbbell thrusters

Run 200 meters

9 dumbbell thrusters

Run 200 meters

Men: 25 lb

Women: 10-15 lb

Mobility

ROMWOD post workout.

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