WOD

OPEN GYM & ROMWOD

CrossFit VU - CrossFitView Public WhiteboardMetcon (No Measure)We will have a WOD on the board for you to do if you have nothing to do on your own. Today is a great way to honing your skills and do some drills with the coach roaming around to help you...

CrossFit.com WOD 180819

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/08/19#/commentsView Public WhiteboardWarm-upFoam roll lower body really well. Stretch and activate shoulders with COS.MetconMetcon (5 Rounds for reps)5 2-minute rounds of: 10 burpees 200 meter sprint Max-rep...

HERO WOD – MICHAEL CAMELO JR

CrossFit VU - CrossFithttps://wodwell.com/wod/michael-camelo-jr/View Public WhiteboardWarm-upMetconMICHAEL CAMELO JR - HERO WOD (AMRAP - Rounds and Reps)AMRAP in 20 minutes 5 Clusters (135/95 lb) 31 Push-Ups 20 Box Jumps (20/14 in) 18 Kettle Bell Swings (53/35 lb)CAPE...

3 – 10 Minute EMOM’s

CrossFit VU - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)10 Minute Alt. EMOM Burpee Box Jumps (24/20), 5-7 Reps T2B, 5-7 RepsRx+ 8+ Reps for each movement on every round.Metcon (AMRAP - Reps)10 Minute Alt. EMOM Hang Power Snatch (95/65), 6 - 8 Reps...

Handstand Skill Work + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm upGet on a bike or rower or go for a short run. Get warm and sweaty.GymnasticsComplete 3 Rounds for quality: COS - Y's, T's, W's, A's - 10-15 reps per movement 3-5 Wall Walks (Try to get completely vertical) 3-5 (10-20...

CrossFit Open 18.2A & B

CrossFit VU - CrossFitView Public WhiteboardWarm-upCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete...

Team WOD Saturday

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...

Annie + Karen

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a good dynamic warm up.MetconA: Metcon (Time)10 Rounds for Time: 15 Wall Balls (20/14) 15 Double Unders 15 Sit-UpsB: Metcon (Time)Intermediate Option 10 Rounds for Time: 10 Wall Balls (20/14) 10...

5 Tips to finding a Personal Trainer in Pensacola

5 Tips when Choosing a Personal Trainer in Pensacola Let’s face it, trying to find a personal trainer ranks up there with some of life’s most difficult decisions. Choosing a college...starting a family...what to watch on Netflix this weekend? A good personal trainer...

Clean Complex + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upWeightlifting1 Clean + 1 FS + 1 Jerk (1, 1, 1, 1, 1, 1, 1, 1)18-20 minutes to build to a heavy complex.MetconMetcon (Time)3 Rounds For Time: 5/5 Single Arm KB Clean & Jerk (44/25) 10 T2B 25 Double Unders 10 minute...

MIND ERASER

AnnouncementsSaturday, Sept 1, 8:30am Team WOD ONLY. No foundations.Closed Labor Day Sept 3.CrossFit VU - CrossFitCourtesy of: https://wodwell.com/wod/mind-eraser/View Public WhiteboardMind Eraser (AMRAP - Rounds and Reps)20 Minute AMRAP of: 7 Power Cleans (135/95) 7...

Pull-Up Accessory Work + ROMWOD

AnnouncementsSaturday, Sept 1, 8:30am Team WOD ONLY. No foundations.Closed Labor Day Sept 3.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...

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