WOD

Row a 3k/5k or AAB 5k/10k

CrossFit VU - CrossFitRX is 5K or 10K scaled is 3K or 5KView Public Whiteboard5k Row (Time)Max Effort 5k RowMetcon (Time)3K RowMax Effort 3K RowAir Assault Bike 5K (Time)Max Effort Air Assault Bike 5kAir Assault Bike 10K (Time)Max Effort Assault Bike...

Tabata This & ROMWOD

CrossFit VU - CrossFitView Public WhiteboardTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the...

Time to Manmaker

CrossFit VU - CrossFitwatch this video so you know what a Manmaker is: https://youtu.be/iMNnvhg1JcMView Public WhiteboardMetcon (Time)5 Rds for time: -15 Deadlifts 135/95# -10 box jumps 24/20# -5 Man Makers DBs 35/20#RX+ 5 Rds for time: -15 Deadlifts 155/105# -10 box...

3-4min AMRAPS

CrossFit VU - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)4min AMRAP of: -10 Hang power cleans 75/55# -5 Bar facing Burpees rest 1 min 4min AMRAP of: -10 Hang power Snatches 75/55# -20 Dubs rest 1 min 4min AMRAP of: -10 Push Press 75/55# -8 T2BScaled: 4min...

Squats of Fun

CrossFit VU - CrossFitView Public WhiteboardMetcon (Time)For time: 21-18-15 reps of -Front Squats 115/75# -Pull ups then 12-9-6-3 reps of -OHS -C2B pull upsRX+ For time: 21-18-15 reps of -Front Squats 135#/95# -C2B then 12-9-6-3 reps of -OHS -MU's (BMU if...

0830 Team WOD/Open to public

CrossFit VU - CrossFitWe will make this workout together tomorrow. PLUS ITS TASTE TESTING TIME!! Ill have McCaw bars, perfect food bars, and Ascent protein. That will happen around 930 after class. If you're a free trial please registerView Public...

Back squats then 8min ALT EMOM

CrossFit VU - CrossFitView Public WhiteboardBack Squat (2-2-2-2-2)Build to a heavy set of 2. rest as neededMetcon (2 Rounds for reps)8min ALT EMOM -DB Snatch 35/20# -Bar Facing burpeesRX+ 50/35# DB Teams of two. One person on the BFB and the other on DB snatch. Each...

CrossFit Open WOD 11.4

CrossFit VU - CrossFitView Public WhiteboardCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsScaled Intermediate: 60 BFB 30 OHS 95/65 10 C2b Pull Ups 10 Ring Dips Scaled beginner:...

Front Squat 5×3 Across & 5min AMRAP

CrossFit VU - CrossFitView Public WhiteboardFront Squat (3-3-3-3-3)Build up to your heavy 3 rep and then do it for 5 sets across. Build up semi quick so you have more rest time during your working sets. rest 3-4mins if needed. This should be pretty tough on you.Metcon...

Fight Gone Bad (FGB) kinda WOD

CrossFit VU - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)3-5min Rounds -1min of WBS 20/14# -1min of DBL DB Push Press 35/20# -1min of BJ's 24/20" -1min of SDLHP w/ KB 70/53# -1min AAB Cals **1min rest**use heavier DBs if you like. scale all movements as...

CF Open Wod 18.1 retest

CrossFit VU - CrossFitRX, scaled, and Masters 55+ optionsView Public WhiteboardCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1...

Back Squat & Press Super sets

CrossFit VU - CrossFitNow we start to get a little heavier for the last 3 weeks. Continue to develop those squats if you are new and the weight will come. Mechanics over heavy loads is always best.View Public WhiteboardBack Squat (5-3-2-5-3-2-5-3-2)5's and 3's can be...

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