WOD

RDL’s & ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam Roll low back and hamstrings.WeightliftingRDL (5 x 5)ROMANIAN DEADLIFTEvery 3 minutes for 5 sets complete 5 reps. Build to a heavy load.Core cash out2 Rounds of 20 sec. work/10 sec rest Plank Plank with Shoulder...

Chipper Tuesday

CrossFit VU - CrossFitView Public WhiteboardWarm-upStart foam rolling entire body and trigger point your shoulders. Coaches will take you through a warm up.MetconMetcon (Time)For Time: 50/40 Calorie Row 50 Wall Balls (20/14) 30 RKBS (53/35) 50 Air Squats 30 Pull-ups...

7 Rounds of Snatching!

Announcements Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there! CrossFit VU -...

3 – 10 Minute EMOM’s

Announcements Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there! CrossFit VU - CrossFitView...

STRENGTH DAY!

Announcements Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there! CrossFit VU - CrossFitView...

Dubs and Gymnastics

Announcements Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there! CrossFit VU - CrossFitView...

CrossFit.com WOD 180822

Announcements Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there! CrossFit VU -...

OPEN GYM & ROMWOD

CrossFit VU - CrossFitView Public WhiteboardMetcon (No Measure)We will have a WOD on the board for you to do if you have nothing to do on your own. Today is a great way to honing your skills and do some drills with the coach roaming around to help you...

CrossFit.com WOD 180819

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/08/19#/commentsView Public WhiteboardWarm-upFoam roll lower body really well. Stretch and activate shoulders with COS.MetconMetcon (5 Rounds for reps)5 2-minute rounds of: 10 burpees 200 meter sprint Max-rep...

HERO WOD – MICHAEL CAMELO JR

CrossFit VU - CrossFithttps://wodwell.com/wod/michael-camelo-jr/View Public WhiteboardWarm-upMetconMICHAEL CAMELO JR - HERO WOD (AMRAP - Rounds and Reps)AMRAP in 20 minutes 5 Clusters (135/95 lb) 31 Push-Ups 20 Box Jumps (20/14 in) 18 Kettle Bell Swings (53/35 lb)CAPE...

3 – 10 Minute EMOM’s

CrossFit VU - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)10 Minute Alt. EMOM Burpee Box Jumps (24/20), 5-7 Reps T2B, 5-7 RepsRx+ 8+ Reps for each movement on every round.Metcon (AMRAP - Reps)10 Minute Alt. EMOM Hang Power Snatch (95/65), 6 - 8 Reps...

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...

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