WOD

Fighting Spirit

CrossFit VU - CrossFitView Public WhiteboardWarm-upYou will need to warm up on your own for this WOD... get on a bike, row or run and then foam roll and stretch EVERYTHING!Fighting Spirit (Time)For Time: 8 Rounds: -3 Deadlifts 275#/185# -9 Burpee box jumps 24”/20” -4...

OLY DAY: Clean & Jerk

CrossFit VU - CrossFitView Public WhiteboardWarm-upJump on a bike or rower for 2-3 minutes and foam roll entire body. Get your gear on and be ready for some stretching and barbell warm up.WeightliftingEvery 3 Minutes for 21 Minutes (7 sets) - C&J x 2 Reps (2...

Kick in the A$$: Part 2

CrossFit VU - CrossFitView Public WhiteboardKick 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...

Friday Bodyweight Fun

CrossFit VU - CrossFitView Public WhiteboardWarm-upA: Metcon (6 Rounds for time)Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Pull-Ups 12 Toes to Bar 16 Push-UpsRx+ Run 400 Meters 6 Bar Muscle-ups 12 Toes to Bar 16 Push-UpsB: Metcon (6 Rounds...

Chipper + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upGet on a bike or rower for 2-3 minutes and foam roll entire body.MetconMetcon (Time)For Time: 500 Meter Row 15 Power Cleans 10 Burpee Box Jumps 5 Wall Walks 10 Burpee Box Jumps 15 Deadlifts 400 Meter Run Men: 95 lbs.,...

Dumbbells + Gymnastics

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a good, extended warm up for this WOD. We will need to get good and loose for this one.MetconA: Metcon (Time)3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats,...

Let’s Slam Some Balls!

CrossFit VU - CrossFitView Public WhiteboardWarm-upGet on a bike or rower for 2-3 minutes and trigger point your shoulders and t-spine with a LAX ball.MetconMetcon (AMRAP - Rounds and Reps)Complete as Many Rounds and Reps as Possible in 20 Minutes of: 10 Slam Balls...

Strength Work + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a warm-up. It would be a good idea to foam roll and TP with LAX ball.A: Metcon (Time)Four sets of: Deadlifts x 6 reps (build up in weight every set) Rest 30 seconds Half Kneeling Single-Arm Dumbbell...

OHS + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll your thoracic spine area, lats and low back. Trigger point shoulders with LAX ball.WeightliftingYou will have 20 minutes to build to today's heavy tripple. OHS will come from the rig.Overhead Squat (3, 3, 3,...

Kick in the A$$: Part 1

CrossFit VU - CrossFitView Public WhiteboardKick in the A$$ Part 1 (4 Rounds for time)Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 10 DB Thrusters 35/20 15 Burpees Run 400...

Beach WOD

AnnouncementsGym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!CrossFit VU - CrossFitView Public WhiteboardA: Metcon (Time)Team WOD For Time: 50 Alternating Burpees 50...

SLED PUSH | PULL & WOD

AnnouncementsGym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!CrossFit VU - CrossFitView Public WhiteboardWarm-upBike or Row for 2-3 minutes and foam roll lower...

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