WOD

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...

CrossFit Open 18.1

CrossFit VU - CrossFitView Public WhiteboardCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP -...

Bike, Row, or Ski and then some skill work

CrossFit VU - CrossFitOpen gym post ROMWOD. Work on your goats. Pick a skill you're not good at and practice. You could also Make up a wod you have missed throughout the week. or do the wod provided.View Public WhiteboardMetcon (Distance)Row or Bike for 10mins....

Power Clean triple and WOD

CrossFit VU - CrossFitPower Clean (3-3-3-3-3-3)15 mins to build to a heavy triplePower clean triple and WODMetcon (Time)With 70% of what you just found 6 Rounds for Time: 100m Sprint 5 Power cleans rest 30 secs after each roundRX+ is 75% of your PC...

CrossFit.com WOD 180201

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/02/01#/commentsView Public WhiteboardWarm upMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 20 minutes of: 20 burpees 10 ¾-body-weight back squatsRx+ Complete as many rounds as possible...

Shoulder Plex + WOD

CrossFit VU - CrossFit3 Strict press+3 Push Press (6-6-6-6-6-6-6)Build to a heavy complex. Heavy strict presses then into push presses. rest as needed.15-20 mins to find your heavy complex.Metcon (AMRAP - Reps)12 min alternating EMOM -8-12 reps of WBS 20/14# -30-40...

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...

Strung-Out, Backwards, & Upside-Down Fran

CrossFit VU - CrossFitSTRUNG-OUT, BACKWARDS, AND UPSIDE-DOWN FRAN (Time)For Time 800 Meter Run 9 Pull-Ups 9 Thrusters (95/65 lbs) 400 Meter Run 15 Pull-Ups 15 Thrusters (95/65 lbs) 200 Meter Run 21 Pull-Ups 21 Thrusters (95/65...

Bike or Row then 4rounds for Quality

CrossFit VU - CrossFitPick one, do it! then do the other! EnjoyView Public WhiteboardMetcon (Distance)Row or Bike for 10 mins for Cals. Go hard but stay consistantMetcon (Time)4 Rounds for Quality/time: 1 Farmers Carry (50m down, switch hands & 50m back, ) 10 T2B 100...

Nancy

CrossFit VU - CrossFitNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Triple 10 Minute EMOM

CrossFit VU - CrossFitMetconMetcon (AMRAP - Reps)10 Minute Alt. EMOM Pull-Ups, 8 - 12 Reps Push-Ups, 5 - 10 RepsRx+ C2B pull ups 8-12 reps Bar Muscle Ups, 3-5 Reps Strict HSPU, 4-8 RepsMetcon (AMRAP - Reps)10 Minute Alt. EMOM AAB, 7 - 9 cals Turkish Get-Ups (35/25), 1...

Strength Day & Accessory Work

CrossFit VU - CrossFitView Public WhiteboardWarm upA: Front Squat (4, 4, 4, 4, 4, 4, 4, 4, 4)15 Minutes to build to a heavy 4RM (for today)B: 1 Clean Pull + 1 Clean (1, 1, 1, 1, 1, 1, 1, 1)15 Minutes to build to a heavy clean pull + cleanC: Metcon (Time)Mystery...

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