WOD

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Oscar (AMRAP – Rounds and Reps) Teams of 2 AMRAP 23 9 Devil’s Press (35/20) 20 Alt DBL DB Farmers Carry Lunge 9 DBL DB Push Press 20 Ab mat sit ups *split reps with your partnerRX+ 50/35 Scaled/Masters 20/15
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Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Oscar (AMRAP – Rounds and Reps) AMRAP 23 9 Devils Press (35/20) 20 Alt DB Lunge 9 DB Push Press 20 Ab mat sit upsRX+ 50/35
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Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (Weight) 5 rounds 12 TTB 10 push ups Max C & J in time remaining (increasing ) C & J 115/85 135/95 155/105 185/125 205/145
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Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Warm Up 12-10-8-5 Turkish Sit Up w/ plate Glute Bridges Barbell Prep Metcon (AMRAP – Reps) Every 2:30 x 5 sets 12 TTB 12 push ups Max C & J in time remaining (increasing ) -rest 2:00 between sets- C & J 115/85 135/95 155/105 185/125 205/145RX+ 12 TTB 12 HSPU Max C & J 135/95 155/105 185/125 205/145 225/155 Scaled/Masters HKR Push Ups to plate 95/65 115/85 135/95 155/105 165/115
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Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (Weight) 5 rounds 12 TTB 10 push ups 10-8-6-4-2 C & J 115/85 135/95 155/105 185/125 205/145
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