WOD

Snatch + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upGet on a bike or rower for 2-3 minutes to get warm. Foam roll lower body and upper back.WeightliftingYou will have 18 minutes to build to a heavy complex.1 Hang Snatch + 1 Snatch + OHS (1, 1, 1, 1, 1, 1)MetconA:...

Freestyle WOD + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll the lower body and lats. Hit the calf's really well.A: Metcon (Time)For Time: 25 Pull-ups 50 Box Jump Overs (24/20) 75 Wall Balls (20/14) 100 Double Unders 15 minute time capHere's the catch.... You can...

Climb to the Top!

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/04/13#/commentsView Public WhiteboardWarm upStart foam rolling lower body for the run... trigger point shoulders and lats.MetconA: Metcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 35...

Back Squat & Accessory Work

CrossFit VU - CrossFitView Public WhiteboardWarm-upJump on a bike or rower for 2-3 minutes to get blood flowing. Coach will lead some dynamic stretching.WeightliftingBack Squat (6 x 6)Build to a heavy set of 6 (80-85% of 1RM). Do your last two sets at the same...

MIND ERASER

CrossFit VU - CrossFitCourtesy of: https://wodwell.com/wod/mind-eraser/View Public WhiteboardMind Eraser (AMRAP - Rounds and Reps)20 Minute AMRAP of: 7 Power Cleans (135/95) 7 Burpees 200 Meter RunRx+ PC (155/105)Metcon (AMRAP - Rounds and Reps)Scaled 7 Medball Cleans...

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...

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