WOD

Thursday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Play a Game! Then... 2 ROUNDS FOR QUALITY 4-6 Reps of Each Movement in WorkoutWorkout (AMRAP - Reps)TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 --...

Wednesday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 10 Cal Bike 5 Inchworms 10 Alt. Spiderman Lunges 5 Scap Pull-ups 5 Tight Kip Swings *After the general warm-up, athletes grab an empty...

Wednesday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 30 Mountain Climbers 10 V-Ups 5 Push UpsSkillWarm-up (No Measure)ON A 5:00 RUNNING CLOCK ... Double-Under PracticeWorkoutMetcon...

Wednesday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 10 Banded KB Deadlifts 8 Banded Russian KB Swings 6 Banded Goblet Lateral MarchStrengthDeadlift (7-6-5-7-6-5)Deadlift...

Tuesday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES (upgrade mov’t @ 2:30) 5 Up-Downs → Burpees 5 Plate Presses → Plate G2OH 5 Step-ups → Box JumpsStrengthShoulder Press...

Tuesday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Up-Downs 10 Plate Deadlifts 5/5 Body Weight Lunges - Rest 1:00 - AMRAP x 5 MINUTES 8 Up-Downs 8 Plate Deadlifts 4/4 Front...

Tuesday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - NC30View Public WhiteboardWarm-upWarm-upWarm-up (No Measure)AMRAP x 5 Minutes 50m Jog 10 Alt. Deadbugs 8/6 Cal. Bike 10 Alt. Bodyweight LungesWorkoutMetcon (3 Rounds for time)EVERY 5:00 FOR 3 SETS...

Monday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - NC30View Public WhiteboardWarm-upWarm-up (No Measure)With a single light dumbbell… AMRAP x 5 Minutes 5 Up-Downs 5/5 Single Arm DB Deadlift 5/5 Single Arm DB Curls 5 Broad JumpsWorkoutMetcon (No...

Monday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 3 Burpee Broad Jumps 5 Inchworms (no push-up) 5/5 Groiners 5 Air Squats with :02 Pause at the Bottom 10/10 Banded Side Steps...

Monday

Announcements*Blue Angel Airshow, Sat July 13th* CLOSEDCrossFit VU - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 min TABATA 8 SETS, :20 WORK / :10 REST Sets 1 & 2: Jumping Jacks + Up-Down Sets 3 & 4: Air Squat Sets 5 & 6: MB Deadlift + Front Squat Sets...

0830 Friends & Family Community WOD

Announcements*4th of July Holiday hours* 8:30 and 12:00 classes only *Friday hours* 8:30 class, open gym 9:30 to 12:00 *Blue Angel Airshow, Sat July 13th* ClosedCrossFit VU - CrossFit1st monthly FFL Community WOD! These will continue to happen on the first Saturday of...

Active recovery day!

Announcements*4th of July Holiday hours* 8:30 and 12:00 classes only *Friday hours* 8:30 class, open gym 9:30 to 12:00 *Blue Angel Airshow, Sat July 13th* ClosedCrossFit VU - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Play a Game!Metcon (No...

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