WOD

Snatch + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upWe will hit a quick general warm up followed by a barbell warm-up. Please help us out by doing a little soft tissue work and mobility yourself when you come in.WeightliftingParts A & B are for our experienced...

30’s Chipper

CrossFit VU - CrossFitMetcon (Time)For time: 800m Run -30 Deadlifts 185/125# -30 Box Jumps 24/20" -30 HSPU 800m Run -30 Burpees -30 WBS 20/14# -30 DU's25min time cap RX+ 225/155#, 30/24" BJ's , 30/20#WBS, & 100 Dubs 90 Single unders in place of DUBs if scaling. Scale...

3-5min AMRAPS

CrossFit VU - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)5min AMRAP 250/200m Row 8 - over the erg BurpeesRx+ same row 12 - over the erg Burpees 1-250/200m row is 1 rep ** must jump with a 2 foot take off over erg for RX. No skipping or stepping...

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...

Schedule your first class now