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 - CrossFitCourtesy of: https://wodwell.com/wod/mind-eraser/View Public WhiteboardWarm-upStart foam rolling and trigger pointing...

Pull-Up Accessory Work + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm upRow, 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)...

Clean Progressions

CrossFit VU - CrossFitView Public WhiteboardWarm upGet on a bike or rower and get a little sweaty. Put on your lifters if you have them.WeightliftingYou will have 12 minutes for each lift.A: Hang Power Clean (3, 3, 3, 3, 3)https://youtu.be/GvfFf4xDNqMB: Power Clean...

500 Meter Repeats

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead some dynamic stretching before we row.ESDRow 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...

Bench Press + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upAs 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 upMetconMetcon (AMRAP - Rounds...

Snatch Complex + WOD OR Cardio WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upThe 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:...

Front Squat + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upWeightliftingFront Squat (8, 6, 4, 2, 8, 6, 4, 2)Start light (around 70-75% for set of 8) and build up from there. Try to go 5-10lbs heavier the second time through. Last set of 2 should be around 90-93% of your...

Accessory Work + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will have a FUN warm up for today!Accessory WorkMetcon (No Measure)Every 90 seconds for 18 minutes (3 Rounds), Alternate through the following movements: Z-Press (Barbell, DB, KB) x 8-10 Reps Turkish Get Ups x...

Running & Farmers Carry

CrossFit VU - CrossFitCourtesy of CFHQ https://www.crossfit.com/workout/2018/10/06#/commentsView Public WhiteboardWarm-upAs you come in foam roll legs, hips, & low back. Trigger point shoulders if need be.MetconMetcon (Time)4 rounds for time of: 400-m run 200-m...

Deadlift + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upAs you come in start foam rolling your hamstrings and lats. Trigger point shoulders with lacross ball.WeightliftingYou will have 15-20 minutes to Deadlift.Deadlift (5, 5, 3, 3, 3, 1, 1, 1 )The one rep attempts are not...

Kick in the A$$! Part 1

CrossFit VU - CrossFitView Public WhiteboardWarm upMetconKick in the A$$ Part 1 (4 Rounds for time)Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 10 DB Thrusters 35/20 15 Burpees Run 400 MetersRx+ DB Thrusters...

Strict Friday

CrossFit VU - CrossFitCourtesy of CFHQ 190304View Public WhiteboardWarm-upCoaches will lead a dynamic warm-up to get everything loose.MetconMetcon (AMRAP - Rounds and Reps)For 20 minutes perform: Strict pull-ups - push-ups - squats 5-10-15 reps If you can finish 8...

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