WOD

35 minute AMRAP

CrossFit VU - CrossFitIn teams of 3, with only 1 partner working at a time, complete as many rounds and reps as possible in 35 minutes of the following: Alternating DB snatch x60 (50/35) Run 400m (together) Wallball x 120 (20/14) Run 400m (together) Burpee box jump...

HELEN

CrossFit VU - CrossFitHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

OLY DAY: Clean & Jerk

CrossFit VU - CrossFitWeightlifting20 minutes to build to a heavy complex.1 Clean + 1 FS + 1 Jerk (1, 1, 1, 1, 1, 1, 1, 1)CrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9...

STRENGTH DAY: Upper Pull – Lower Push

CrossFit VU - CrossFitWeightlifting20 Minutes to Alternate sets of weighted strict pull-ups and Front Rack LungesA1: Weighted Strict Pull-Ups (5 x AMRAP)Enter your "total" reps for all 5 sets and comment with weight used. If you are still working on your pull-ups...

OLY DAY: Snatch

CrossFit VU - CrossFitWeightliftingYou will have 20 minutes to build to a heavy complex.1 Snatch Pull + 2 Snatches + 1 Overhead Squat (1, 1, 1, 1, 1, 1, 1, 1, 1)MetconCrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power...

0830 Open to the public/members WOD.

CrossFit VU - CrossFit**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE." Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are...

Row, Run & Dubs

CrossFit VU - CrossFitA: 2k Row (Time)Max Effort 2k Row8 Minute time cap. Scale to 1000 m if needed.B: 1-Mile Run (Time)Max Effort 1-Mile Run12 minute time cap. If you know you can't run a mile in under 12 minutes then scale to an 800 m run.C: Metcon (Time)100 Double...

Strength Day: Lower Pull – Upper Push

CrossFit VU - CrossFitWeightliftingAlternate between Sumo Deadlifts & the Press Complex. You have 20 minutes to complete A1& A2.A1: Sumo Deadlift (5, 4, 4, 3, 3, 2)A2: 3 Strict press+3 Push Press (1, 1, 1, 1, (1, 1))Build to a heavy complex. Heavy strict presses then...

HERO WOD – RICH

CrossFit VU - CrossFitU.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his...

OLY DAY: Clean & Jerk

CrossFit VU - CrossFitWeightlifting20 - 25 Minutes to build to a heavy clean complex.1 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk (1, 1, 1, 1, 1, 1, 1, 1)Accessory Work4 Minutes of Coach Lead Core Work.MobilityROMWOD Post...

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