WOD

MB Cleans, Box Jumps

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll your lower body today. Get on a bike or rower to get a little sweaty.MetconMetcon (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....

Triple Threat

CrossFit VU - CrossFitCourtesy of CFHQ https://www.crossfit.com/workout/2018/11/27#/commentsView Public WhiteboardWarm-upCoaches 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...

Overhead Squats + Core Work

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll the lower body and back and be ready for coach lead mobility.WeightliftingEvery 3 Minutes for 18 Minutes Complete 4 Reps of Overhead Squats. Build through your 6 sets.Overhead Squat (6 x 4)These will come...

Deadlift + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upGeneral coach lead warm up. Foam roll the back, glutes and hamstrings once you arrive.WeightliftingEvery 3 minutes for 18 minutes, complete 5 reps of the deadlift. Build in weight throughout your 6 sets.Deadlift (6 x...

Rowing, Climbing & Wall Balls

CrossFit VU - CrossFitView Public WhiteboardWarm-upStart foam rolling legs, low back, and shoulders. Coaches will lead a warm-up.MetconMetcon (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...

Accessory WOD + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a dynamic warm-upMetcon (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...

Snatch Complex

CrossFit VU - CrossFitView Public WhiteboardWarm up5min Dynamic warm up Burgener warm up for the snatch Barbell warm up specific to workoutSnatch Complex (1-1-1-1-1-1)2 Pwr Sn+1 Sn+ 1 Sn Bal4 movement complex = 1 rep. Bar must stay in hands the whole time for complex...

Double AMRAP Tuesday

CrossFit VU - CrossFitView Public WhiteboardWarm-upAs you come in start foam rolling the quads, glutes, calfs, hamstrings and back. Coaches will lead a general stretch to get everyone loose.A: Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP of: 200 Meter Run 10 DB...

Back Squats + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll lower body as you come in.WeightliftingA: 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 with total...

“EVA” (Partner WOD)

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a general warm-up.MetconThis will be a partner wod... Split the run up as needed (only one person working at a time) & split reps as needed.Eva (Time)5 rounds for time: Run 800 meters 30 Kettlebell...

Snatch + Regionals Event 4

CrossFit VU - CrossFitView Public WhiteboardWarm-upGo for a short run as you come in. Start foam rolling and trigger point shoulders.Weightlifting15-20 Minutes to Snatch or Power SnatchA: Snatch (2, 2, 2, 2, 2, 2)Really work your technique here. Build to a moderate...

Hero Week Day 5 and final day for: “MURPH”

Announcements**GYM IS CLOSED IN OBSERVANCE OF MEMORIAL DAY (MAY 25, 26, AND 27TH)**CrossFit VU - CrossFit11/2018 Veterans Day week was last Murph wod. Be hydrated and ready to work! Don't be under fed or under carbed! You'll regret that. This wod brief will take a...

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