WOD

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...

Sleds and Sprints

CrossFit VU - CrossFitView Public WhiteboardWarm upMetcon (Time)4 Rounds for time: 50 ft. Sled Push (about 30% of your BW) Walking rest to the front of the building 50 Meter SPRINT! Walking rest back to the...

Shoulder Strength + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upStart warming up those shoulders when you come in. Stretch or trigger point with LAX ball.WeightliftingYou will have 18-20 miutes to complete the push press + jerk complex.2 Push Press + 2 Jerks (4, 4, 4, 4, 4, 4)2...

Chipper For Yo Body!

CrossFit VU - CrossFitView Public WhiteboardWarm upMetcon (Time)For Time: 30 Double Unders 3 Burpee Box Jumps (24/20) 3 Pull-Ups 3 Wall Walks 40 Double Unders 6 Burpee Box Jumps 6 Pull-Ups 6 Wall Walks 50 Double Unders 9 Burpee Box Jumps 9 Pull-Ups 9 Wall Walks 60...

Viking

CrossFit VU - CrossFitView Public WhiteboardViking (Time)The Viking: 4000m Row 1 Mile Run, with Sledgehammer 200 Sledgehammer Strikes 1 Mile Run, with Sledgehammer 4000m...

ESD: Aerobic Capacity

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoach lead warm up. As you come in start foam rolling calfs, hamstrings, glutes, IT bands, and quadsESDAerobic Capacity:Running (Distance)8 Minutes of Running for Distance 4 Minutes Rest 6 Minutes of Running for...

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...

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