WOD

Burpeelicious

CrossFit VU - CrossFitView Public WhiteboardWarm upStart foam rolling the lower body when you come in.MetconA: Metcon (Time)10-9-8-7-6-5-4-3-2-1 Reps For Time: Burpees x 5 Kettlebell Thrusters (53/35) Burpees x 5 Kettlebell Sumo Deadlift High-Pulls (53/35) Burpees x 5...

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...

1 Dumbbell & YOU

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/04/26#/commentsView Public WhiteboardWarm upAs you come in start to loosen up your shoulders. Trigger point, stretch, use the COS. Also foam roll the legs.MetconA: Metcon (Time)For time, using a single...

Three 6 Minute AMRAPs

CrossFit VU - CrossFitView Public WhiteboardWarm-upStart to foam roll lower body as you come in. Use the COS or bands around post to do some shoulder activation (Y, T, W, A).MetconCoaches will divide the class up into three groups for each AMRAP. Keep a white board...

DB Thrusters & T2B

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/04/06#/commentsView Public WhiteboardWarm upJump on Bike or Rower for 2-3 minutes. Coach lead warm-up.GymnasticsWe will spend 10-12 minutes to go over Toes 2 Bar (and the progressions) and let everyone get...

Run, Squat, Dip

CrossFit VU - CrossFitView Public WhiteboardWarm upMetconMetcon (Time)For Time: 800 Meter Run - Buy In Then Complete 5 Rounds of 30 Air Squats 15/12 Ring Dips 800 Meter Run - Cash...

ESD: Building Anaerobic Power

CrossFit VU - CrossFitDONT COME IN ON AN EMPTY STOMACH. IF YOU DO YOU WILL NOT COMPLETE THIS WORKOUT AND WILL FALL ASLEEP OR CRAP OUT DURING THIS WORK OUT. If you are an AM wodder then eat right the night before with a protein shake and fruit before the wod. Roll the...

Mary & Mary XXX

CrossFit VU - CrossFitView Public WhiteboardMetconRx will be regular Mary and Rx+ will be Mary xxxMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsMary XXX (AMRAP - Reps)AMRAP in 20 minutes 10 Handstand Push-Ups...

0830 Open to the public & members/0930 members only 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...

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)B: Power Clean (2, 2, 2, 2, 2)C: Squat Clean...

Handstand walks and Lunges+ROMWOD

CrossFit VU - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds)Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk 100-ft. walking lungeMetcon (AMRAP - Rounds)Intermediate Option Complete as many rounds as possible in 15 minutes of: 4...

Deadlifts + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upAs you come in start foam rolling the hamstrings and glutes. Aslo hit your back and lats.WeightliftingYou will have 20 minutes to DeadliftDeadlift (6, 6, 4, 4, 4, 2, 2)MetconMetcon (AMRAP - Reps)8 Minute Ascending...

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