WOD

Cardio Day!

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...

STRENGTH DAY: LOWER PULL – UPPER PUSH

CrossFit VU - CrossFitWeightliftingA1: Deadlift (5 X 5)Build to a heavy 5. You "should" end up around 83 - 87% of your 1RM Deadlift.A2: Half Kneeling Over Head Press (KB) (5 x 5 each)Build to a heavy 5 but make sure technique does not falter at heavy loads.B: Metcon...

The CrossFit Total

CrossFit VU - CrossFit**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE." Come 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...

Cardio Day!

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...

OPEN GYM & ROMWOD

CrossFit VU - CrossFitMetcon (AMRAP - Reps)OPTIONAL WOD 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters (50/35) Rest 30 seconds

STRENGTH DAY: LOWER PUSH – UPPER PULL

CrossFit VU - CrossFitWarm-upBike, Row, or Run -- followed by some quick dynamic stretching. Foam roll/trigger point before class or during the brief.WeightliftingYou will have 25 minutes to alternate sets of Front Squats and Bent Over Rows.A1: Front Squat (4 x...

Skill Work with EMOMs

AnnouncementsDue to the weather we will be CANCELLING the 5 & 6am classes. This time it looks legit and a little dangerous. We will resume normal schedule at the 830 class but please drive safely as the FREEZE ❄️ warnings last until 9 AM ⛄️. Thanks for understanding...

IZZY’S BALLS

CrossFit VU - CrossFitIzzy's Balls (Time)10 RFT -3 Power Snatch 115/75# -15 WBS 20/14#

0830 Open to the public/members WOD.

CrossFit VU - CrossFit**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE." Come 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...

OPEN GYM & ROMWOD

CrossFit VU - CrossFitMetconMetcon (Time)OPTIONAL WOD For Time: 40/30 Calorie Row or Bike 40 Burpees over the bar 30 Power Snatches (75/55) 20 Squat Cleans (95/65) 10 Pull-UpsRx+ 50/40 Calorie Row or Bike 40 Burpees over the bar 30 Power Snatches (95/65) 20 Squat...

Double Trouble

CrossFit VU - CrossFitA: Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP of: 15/12 Cal Row 10 Burpees 5 Thrusters (75/55)Rx+ 20/17 Cals 10 Burpees 5 Thrusters (95/65)MetconRest 2 minutes between the two AMRAPsB: Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP of : 15...

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