WOD

Shoulder Strength + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upStart warming up those shoulders when you come in. Stretch or trigger point with LAX ball.WeightliftingYou will have 18-20 miutes to complete the push press + jerk complex.2 Push Press + 2 Jerks (4, 4, 4, 4, 4, 4)2...

Chipper For Yo Body!

CrossFit VU - CrossFitView Public WhiteboardWarm upMetcon (Time)For Time: 30 Double Unders 3 Burpee Box Jumps (24/20) 3 Pull-Ups 3 Wall Walks 40 Double Unders 6 Burpee Box Jumps 6 Pull-Ups 6 Wall Walks 50 Double Unders 9 Burpee Box Jumps 9 Pull-Ups 9 Wall Walks 60...

Viking

CrossFit VU - CrossFitView Public WhiteboardViking (Time)The Viking: 4000m Row 1 Mile Run, with Sledgehammer 200 Sledgehammer Strikes 1 Mile Run, with Sledgehammer 4000m...

ESD: Aerobic Capacity

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoach lead warm up. As you come in start foam rolling calfs, hamstrings, glutes, IT bands, and quadsESDAerobic Capacity:Running (Distance)8 Minutes of Running for Distance 4 Minutes Rest 6 Minutes of Running for...

0830 Open to the public & members/0930 members only 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...

Kick in the A$$ Part 3

CrossFit VU - CrossFitView Public WhiteboardWarm upMetconKick in the A$$ Part 3 (4 Rounds for time)Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 10 Burpees 20 Wall Balls (20/14) Run 400 MetersRx+ Wall Balls...

Sandbags and Romwod

CrossFit VU - CrossFitView Public WhiteboardWarm upJump on a bike or rower and get sweaty for 3-5 minutesMetcon (Time)50 sandbag get ups for...

Bench Press + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm upAs you come in hop on a bike or rower for 2 minutes to get a little sweaty. Use the LAx ball on your shoulders and pecs.Bench Press (5 x 5)4:1:1 Tempo Down 4 sec, 1 sec pause, explode upMetconMetcon (AMRAP - Rounds...

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...

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...

0830 Open to the public & members/0930 members only 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...

Kick in the A$$ Part 2

CrossFit VU - CrossFitView Public WhiteboardWarm upMetconKick in the A$$ Part 2 (4 Rounds for time)Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 10 Burpees 16 KB Snatches (44/25) Run 400 MetersRx+ KB Snatches...

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