WOD

Barbell, Gymnastics & Running, OH MY!

CrossFit VU - CrossFitMetconMetcon (Time)For Time: 15 Deadlifts (185/125) 200 m Run 15 T2B 200 m Run 15 Front Squats (135/85) 200 m Run 15 Burpees 200 m Run 15 Power Cleans (95/65) 200 m Run 15 Pull-Ups 200 m Run 15 Thrusters (95/65)Rx+ 20 DL (225/145) 200 m Run 20...

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 17.1” 2017 CROSSFIT GAMES OPEN WOD

CrossFit VU - CrossFitMetconCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....

Strength Day: Lower Push – Upper Pull

CrossFit VU - CrossFitWeightliftingA1: Front Squat (4 x 8)Warm up to 65 - 70% of your 1RM Front Squat and hit all 4 sets at that weight.A2: Single Arm DB/KB Bent Over Row (4 x 8 each)build up to a moderately heavy set of 8MetconB: Metcon (AMRAP - Rounds and Reps)8...

Bring Those Running Shoes! 400m Repeats

CrossFit VU - CrossFitESDMetcon (6 Rounds for time)400m Run - Repeat 6 Times1:1 Work to Rest So if it takes you 2 minutes to run 400m then rest 2 minutes before the next one. Aim for consistency.400m Run (Time)Max Effort 400m RunEnter you BEST 400m Run from the 6 you...

OLY DAY: Snatch

CrossFit VU - CrossFitWeightliftingSnatch (1, 1, 1, 1, 1, 1, 1, 1, 1)This is NOT a 1RM day... Just build to a heavy single while working on your technique. Focus more on technique than how much weight you lift...

SEVEN DEADLY SINS

CrossFit VU - CrossFitMetconMetcon (Time)For Time 10 Pull-Ups 20 Toes-to-Bars 30 Deadlifts (155/105 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (155/105 lbs)Rx+ - C2B Pull-ups; 185/135 DL &...

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 15.1 & 15.1A” 2015 CROSSFIT GAMES OPEN WODS

CrossFit VU - CrossFitMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and JerkCrossFit Games Open 15.1 Scaled...

Strength Day: Upper Pull – Lower Push

CrossFit VU - CrossFitWeightliftingA1: Bent Over Row (4 x 8 )use Barbell; build to a heavy set of 8A2: Back Squat (4 x 8)Warm Up to 65 - 70% of your 1RM BS and hit all 4 sets at the same weight.Accessory WorkB: Metcon (No Measure)Tabata Core 3 Cycles of 20 seconds...

MIND ERASER

CrossFit VU - CrossFitCourtesy of: https://wodwell.com/wod/mind-eraser/Metcon (AMRAP - Rounds and Reps)AMRAP in 20 minutes 7 Power Cleans (135/95 lb) 7 Burpees 200 meter RunRx+...

Strength Day: Lower Pull – Upper Push

CrossFit VU - CrossFitWeightliftingA1: Single Leg RDL (4 x 6 each)Use KB (contra-lateral)A2: Shoulder Press (4 x 8)Warm up to 60 - 65% of your 1RM SH Press and do all 4 sets at that weight.Accessory WorkB: Metcon (No Measure)Complete 4 Rounds for Quality: Ring Dips x...

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