WOD

Friday Fun!

CrossFit VU - CrossFitMetconA: Metcon (AMRAP - Reps)Complete as much as possible in 10 minutes of: 1 Chest-2-Bar Pull-up 3 Med Ball Cleans (30/20) 2 C2B 6 MBC 3 C2B 9 MBC 4 C2B 12 MBC etc... adding one Chest-2-Bar and 3 Medicine Ball Cleans each round.Rx+ Bar Muscle...

OLY DAY: Clean & Jerk

CrossFit VU - CrossFitWeightlifting25-30 Minutes to build to a heavy complex.Clean Super Complex (1, 1, 1, 1, 1, 1, 1, 1)Hang Clean+Front Squat+Jerk+ Clean+Front Squat+JerkAccessory WorkTabata Core Work 20 seconds work: 10 seconds rest Hollow Hold Reverse Crunch...

Triplet

CrossFit VU - CrossFitMetconMetcon (Time)For Time: 15 T2B, 21 Box Jump Over (24/20), 10 Shoulder to OH (115/75), 15 T2B, 15 Box Jump Over, 10 Shoulder to OH, 15 T2B, 9 Box Jump Over, 10 Shoulder to OHRx+ 30/24 BJO & 135/95 S2OH 15 Minute Time...

STRENGTH DAY: Lower Push – Upper Pull

CrossFit VU - CrossFitWeightliftingYou have 20-25 minutes to complete the OHS and Bent Over Rows.A1: Overhead Squat (5 x 5)Take From the rack. Build up in weight but work on being comfortable in the bottom of your squat.A2: Bent Over Row (5 x 5)Barbell RowMetconB:...

Kick in the A$$! Part 2

CrossFit VU - CrossFitMetconMetcon (4 Rounds for time)Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 10 Burpees 16 KB Snatches (53/35) Run 400 MetersYou have 10 minutes to complete each round. Rest the remainder of your 10...

35 minute AMRAP

CrossFit VU - CrossFitIn teams of 3, with only 1 partner working at a time, complete as many rounds and reps as possible in 35 minutes of the following: Alternating DB snatch x60 (50/35) Run 400m (together) Wallball x 120 (20/14) Run 400m (together) Burpee box jump...

HELEN

CrossFit VU - CrossFitHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

OLY DAY: Clean & Jerk

CrossFit VU - CrossFitWeightlifting20 minutes to build to a heavy complex.1 Clean + 1 FS + 1 Jerk (1, 1, 1, 1, 1, 1, 1, 1)CrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9...

STRENGTH DAY: Upper Pull – Lower Push

CrossFit VU - CrossFitWeightlifting20 Minutes to Alternate sets of weighted strict pull-ups and Front Rack LungesA1: Weighted Strict Pull-Ups (5 x AMRAP)Enter your "total" reps for all 5 sets and comment with weight used. If you are still working on your pull-ups...

OLY DAY: Snatch

CrossFit VU - CrossFitWeightliftingYou will have 20 minutes to build to a heavy complex.1 Snatch Pull + 2 Snatches + 1 Overhead Squat (1, 1, 1, 1, 1, 1, 1, 1, 1)MetconCrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power...

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...

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