WOD

“Girls Week” – Cindy or Mary

CrossFit VU - CrossFitView Public WhiteboardWarm-upMetconBoth of these WOD's are 20 minute AMRAPS so choose the one that fits your skill level.Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsMary (AMRAP - Rounds and Reps)20-Minute...

“GIRLS WEEK” – GWEN

CrossFit VU - CrossFitView Public WhiteboardWarm-upGwen (Weight)Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between...

“Girls Week” – KELLY

CrossFit VU - CrossFitView Public WhiteboardWarm-upKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# /...

CrossFit.com WOD 180908

CrossFit VU - CrossFitView Public WhiteboardWarm-upWeightliftingWith a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as...

CrossFit.com WOD 18001

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll and trigger point those calfs and shoulders.MetconMetcon (Time)For time: 20 toes-to-bars 30 single-arm dumbbell snatches 40 Medball Burpee Box Jump Overs 30 single-arm dumbbell snatches 20 toes-to-bars Men:...

Accessory Work + ROMWOD

AnnouncementsCLOSED Wednesday Oct 9th due to Michael. We dont like him and we need him to not come at all. See you on Thursday hopefully. Safety first!CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will have a FUN warm up for today!Accessory WorkMetcon (No...

CrossFit.com WOD 180619

AnnouncementsCLOSED Wednesday Oct 9th due to Michael. We dont like him and we need him to not come at all. See you on Thursday hopefully. Safety first!CrossFit VU - CrossFitView Public WhiteboardWarm-upGet the blood flowing on a bike or rower for 2-3 minutes and foam...

STRENGTH | OLY DAY!

AnnouncementsCLOSED Wednesday Oct 9th due to Michael. We dont like him and we need him to not come at all. See you on Thursday hopefully. Safety first!CrossFit VU - CrossFitView Public WhiteboardWarm-upNo time to waste today. Start getting warm on a bike as you come...

Madison Triplet

AnnouncementsHURRICANE WATCH!! Keep an eye open Tuesday night. We may be closed Wednesday and maybe Thursday due to weather. Lets hope it misses us.CrossFit VU - CrossFitView Public WhiteboardWarm-upMetconThe Madison Triplet (Time)For Time 400m MB Run Buy In (30/20)...

Nate with a Twist!

CrossFit VU - CrossFitView Public WhiteboardWarm-upMetconThis will be a partner WOD... While partner 1 is completing a round of "Nate", partner 2 will be rowing for calories. Once Partner 1 is complete with 1 round of "Nate" he/she will switch with partner 2.Nate...

STRENGTH DAY

CrossFit VU - CrossFitView Public WhiteboardWarm-upWe have a lot of work to accomplish so please move with a purpose today. Foam roll and get warm as soon as you come in. Coaches will be leading a quick warm up and demo.WeightliftingHang Clean + Jerk (5 x 3 + 1)Every...

CrossFit.com WOD 180903

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a dynamic warm upMetconMetcon (Time)3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells,...

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