WOD

“OPEN 15.1 & 15.1A” 2015 CROSSFIT GAMES OPEN WODS

CrossFit VU - CrossFitMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and JerkCrossFit Games Open 15.1 Scaled...

Strength Day: Upper Pull – Lower Push

CrossFit VU - CrossFitWeightliftingA1: Bent Over Row (4 x 8 )use Barbell; build to a heavy set of 8A2: Back Squat (4 x 8)Warm Up to 65 - 70% of your 1RM BS and hit all 4 sets at the same weight.Accessory WorkB: Metcon (No Measure)Tabata Core 3 Cycles of 20 seconds...

MIND ERASER

CrossFit VU - CrossFitCourtesy of: https://wodwell.com/wod/mind-eraser/Metcon (AMRAP - Rounds and Reps)AMRAP in 20 minutes 7 Power Cleans (135/95 lb) 7 Burpees 200 meter RunRx+...

Strength Day: Lower Pull – Upper Push

CrossFit VU - CrossFitWeightliftingA1: Single Leg RDL (4 x 6 each)Use KB (contra-lateral)A2: Shoulder Press (4 x 8)Warm up to 60 - 65% of your 1RM SH Press and do all 4 sets at that weight.Accessory WorkB: Metcon (No Measure)Complete 4 Rounds for Quality: Ring...

0830 Open to the public/members WOD.

AnnouncementsWe will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY.CrossFit VU - CrossFit**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM...

Thanksgiving WOD

AnnouncementsWe will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY.CrossFit VU - CrossFitNo class size limit for this work out! Lets show up to burn those calories...

Heavy Cleans and Box Jumps

AnnouncementsWe will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY.CrossFit VU - CrossFitWeightlifting15 minutes to build to a heavy squat cleanSquat Clean (1, 1,...

Nancy with Kettlebells

CrossFit VU - CrossFitMetconMetcon (Time)5 Rounds for Time: 400 m Run 15 Overhead Squats with KB (44/25)OHS should be single arm w/KB. Be sure to alternate arms every round. Rx+...

“DEATH BY…ANYTHING”

CrossFit VU - CrossFitCome 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 new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete...

TABATA FIGHT GONE BAD

CrossFit VU - CrossFitMetconMetcon (AMRAP - Reps)Tabata Style With a Running Clock in 20 minutes Wall Ball (20/14 lbs) (10/9 ft) Sumo Deadlift High-Pull (75/55 lb) Box Jump (20 in) Push-Press (75/55 lb) AAB (for calories)Tabata (20 secs on and 10 secs off, for 8...

Learning to Row

CrossFit VU - CrossFitESD500m Row (Time)Max Effort 500m Row

STRENGTH DAY: Lower Pull – Upper Push

CrossFit VU - CrossFitWeightliftingA1: Deadlift (5 x 3)Build to a heavy set of 3A2: Half Kneeling Over Head Press (KB) (5 x 5 each)MetconB: Metcon (No Measure)Complete 3 Alternating sets of: B1. Push-ups x AMRAP B2. Single Leg RDL x 6 each B3. T2B x...

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