WOD

Deadlifting and DL/BJ WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-up (No Measure)-ROW 1K. Not maximal but get sweaty and lose a breath a bit. 3 rds -5 slow barbell good mornings -5/5 worlds greatest stretches -5 inch worms Barbell DL instructionDeadlift (3-3-3-3-3-3-3)Build to a heavy...

4-3min AMRAPS

CrossFit VU - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)(0-3mins) 3min AMRAP -10 OHS 95/65# -10 C2B pull ups (3-6mins)3min AMRAP -12 OHS 95/65# -12 C2B pull ups (6-9mins)3min AMRAP -14 OHS 95/65# -14 C2B pull ups (6-9mins)3min AMRAP -14 OHS 95/65# -14...

WL-Power Cleans & WOD Burner

CrossFit VU - CrossFitView Public WhiteboardWarm-up (No Measure)10-15mins warm up -elevate HR -Dynamic stretches -PVC warm up and barbell warm upPower Clean (3-3-3-3-3-3-3)15mins to build to a heavy triple maximal if possible. Build to your desired skill level and...

The Incredible Hulk

CrossFit VU - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 min AMRAP with 95/65# -5 Deadlifts -5 Hang Power Cleans -5 Front Squats -5 Push Press -5 Back Squats *rest between rounds. Barbell must stay in your possession through each round. Every...

Dumbbell hell

CrossFit VU - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)18min AMRAP -10/10 DB Deadlift 50/35# -14 ALT DB Snatch -5/5 Hang Power Clean and Jerk -800m runEa athlete will have one DB. Deadlifts will be done oddly but with purpose. 10 on the right side...

0830 Team WOD/ Open to public workout

CrossFit VU - CrossFitPLEASE PRE REGISTER IF YOU ARE A NEW FREE TRIAL ON OUR WEBSITE BEFORE ARRIVING. https://crossfitvu.com/get-started/free-trial-drop/View Public WhiteboardMetcon (AMRAP - Rounds and Reps)Kettle bell FLOW 12min AMRAP: -5/5 RKBS -5/5 Push press -5/5...

Front Squat 3RM or 1RM

CrossFit VU - CrossFitIf you're still in your developing stages of your squat do a 3RM.View Public WhiteboardFront Squat (5-5-3-3-2-2-1-1-1-1-1)Front Squat (5-5-5-3-3-3-3-3-3-3)5mins of Bar Facing Burpees (AMRAP - Reps)AMRAP...

ROMWOD/Open gym/WOD make up/DB tempo bench press and push ups

CrossFit VU - CrossFitToday you may come in and do what ever you want, work on skills, make-up a WOD ya missed earlier in the week or the wod provided.View Public WhiteboardMetcon (No Measure)3-4 sets to build up and warm up then 3-4 more sets at the same load. 7...

3 sets ea for time of Cardiac-attack

CrossFit VU - CrossFitSet up barbells if possible before wod starts and set off to side. 5mins of BFBs will happen after this wod.View Public WhiteboardMetcon (3 Rounds for time)3 sets ea for time: -25 AAB Cals -500m Row -50 Dubs -400m Run **rest 3 mins after ea...

Back Squat 3RM and 1RM

CrossFit VU - CrossFitIf you're still in your development stage of squats do the 3RM.View Public WhiteboardBack Squat (5-5-3-3-2-2-1-1-1-1-1-1)Back Squat...

ShoulderPlex 1

CrossFit VU - CrossFitView Public WhiteboardWarm-up (No Measure)3Rds (move quickly to sweat but not for time) -10 wrist rock 3 positions (fingers forward palms down/fingers inward palms up/ fingers back palm down) -5/5 hip on wall, T-spine twists -6-8 reps of...

0830 Team WOD/ Open to public workout

CrossFit VU - CrossFitPLEASE PRE REGISTER IF YOU ARE A NEW FREE TRIAL ON OUR WEBSITE BEFORE ARRIVING. https://crossfitvu.com/get-started/free-trial-drop/View Public WhiteboardMetcon (2 Rounds for time)Teams of 3 complete the following: For time: -100 Power Cleans...

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