WOD

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...

Snatch Day

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/03/29#/commentsView Public WhiteboardWarm-upGet on a Bike or Rower and start getting sweaty. If you have time, get a light band out and hit some Y's, T's, A's & W's for the shoulders. (or use...

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...

FRACTURED FRAN

CrossFit VU - CrossFitView Public WhiteboardWarm upAs you come in please foam roll some and jump on bike for 2 minutes to get warm.WeightliftingThruster (2, 2, 2, 2, 2, 2)15 minutes to build to a heavy 2 rep thruster.MetconFRACTURED FRAN (Time)5 Rounds for Time 9...

10mins in Heaven….each

CrossFit VU - CrossFitView Public WhiteboardMetcon (Calories)10mins on AAB for calsrest 2mins then move onto RowerMetcon (Distance)10mins on Rower for distancerest 2mins then go runMetcon (Distance)10mins of Running for distancerest 2 mins then go to Bike or you have...

Deadlift 5RM

CrossFit VU - CrossFitView Public WhiteboardWarm-up (No Measure)-5mins WARM UP/Get blood moving -10 mins of rolling and stretching -5mins of DL progression w/ PVC or empty barbellDeadlift (5-5-5-5-5-5)20-25mins to find your 5RM or moderately heavy 5 rep DL if you are...

CF Open WOD 19.5 and final SATURDAY SHOWDOWN!!

CrossFit VU - CrossFitWE WILL BE GRILLING OUT AFTER THE WOD. BRING DRINKS OF YOUR CHOICE. BEER IS ENCOURAGED. BRING A SIDE DISH IF YOU'D LIKE TO SHARE SOMETHING TASTY FOR EVERYONE.View Public...

Open gym/ROMWOD/Open wod 19.5

CrossFit VU - CrossFitOpen gym today and 19.5 WOD for those who cant make it for the Saturday Showdown and are going for score.View Public WhiteboardMetcon (No Measure)4 sets easy pace: -20 cals on rower -30-45 secs front...

20mins to Pause Back squats + core cash out

CrossFit VU - CrossFitView Public WhiteboardPaused Back Squat (3-3-3-3-3-(3-3-3))Paused Back Squat-slow and controlled down -4 sec pause at the bottom in an ACTIVE position -explode up. Dont try to lift more than 75% of you 1RM. Build up and go off of feeling. last 3...

Benchmark WOD Helen

CrossFit VU - CrossFitView Public WhiteboardHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsscaling: lighter loads and ring...

Izzy’s Balls

CrossFit VU - CrossFitView Public WhiteboardIzzy's Balls (Time)10 RFT -3 Power Snatch 115/75# -15 WBS 20/14#RX+ 135/95# Int scaled: 95/65# Beginner scaled: 7 Rounds/ 75/55# 14/10# if you do the RX workout but need to scale the weight bc snatch is a hard movement for...

Benchmark WOD Power Elizabeth

CrossFit VU - CrossFitView Public WhiteboardPower Elizabeth (Time)For time: 21-15-9 reps of each movement -Power cleans 135/95# -Ring Dipsscaling: lighten load and matador...

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