WOD

Kick in the A$$ – Part 1 – Retest

AnnouncementsHoliday schedule for Dec 2017-Jan 2018 Closed Dec 23-25 Open gym Dec 26th 11am-3pm (more will be posted if possible) Regular Hours Dec 27-30th Closed Dec 31-Jan 1, 2018 *no 3:30pm classes for the rest of 2017.CrossFit VU - CrossFitMetconMetcon (4 Rounds...

“Pray for Evan” 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. Also any 90 day re evals are welcome to come. We know Evan from when we were in Columbus. He's a good kid with all the...

“OPEN 16.5” 2016 CROSSFIT GAMES OPEN WOD

CrossFit VU - CrossFitMetconCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster,...

Open Gym & ROMWOD

CrossFit VU - CrossFitTake advantage of this day to come in and work on your weaknesses, squat more, bench press, shoulder press, work on gymnastics, lick the floor... what ever you wanna do aaaaand ROMWOD. Come hang out and jack steel.5k Row (Time)Max Effort 5k...

Skill Work with EMOMs

CrossFit VU - CrossFitMetconMetcon (AMRAP - Reps)10 Minute Alt. EMOM T2B, 6 - 10 Reps HSPU, 4 - 10 RepsMetcon (AMRAP - Reps)10 Minute Alt. EMOM Double Unders, 20 - 30 Reps AAB, 10 - 20 CalsMetcon (AMRAP - Reps)10 Minute Alt. EMOM Hang Power Snatch (95/65), 6 - 8 Reps...

Strength Day: Upper Pull – Lower Push

CrossFit VU - CrossFitWeightliftingA1: Bent Over Row (4 x 10)BarbellA2: Back Squat (4 x 10)warm up to 65 - 70% of your 1RM and hit all 4 sets at that weight.Accessory WorkB: Metcon (Weight)5 x 50 Foot Heavy Sled Push/PullPush on your way down & pull coming...

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...

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