WOD

Back Squats + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll lower body as you come in.WeightliftingA: Back Squat (6 x 3)Every 3 minutes, for 18 minutes (6 sets) of: Back Squat x 3 reps *Sets 1-5 – reps @ 83-95% of 1RM *Set 6 – Max Reps @ 90% of 1RM Comment with total...

Snatch + Regionals Event 4

CrossFit VU - CrossFitView Public WhiteboardWarm-upGo for a short run as you come in. Start foam rolling and trigger point shoulders.Weightlifting15-20 Minutes to Snatch or Power SnatchA: Snatch (2, 2, 2, 2, 2, 2)Really work your technique here. Build to a moderate...

It’s a Cluster F@@K!

CrossFit VU - CrossFitView Public WhiteboardMetcon (Time)5 rounds for time: 200-meter sprint 10 Clusters (95/65) 15 Russian kettlebell swings (53/35) 200-meter sprint Rest 2 minutes30 Minute Time Cap Scaled 100-meter sprint 10 Clusters (75/55) 15 Russian kettlebell...

This One May Hurt a Little!

CrossFit VU - CrossFitView Public WhiteboardWarm upFoam Roll and trigger point shoulders. Go for a quick run to get blood flowing.MetconA: Metcon (AMRAP - Reps)Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 3 Hang Squat Snatches (95/65 lbs) +...

Shuttle Run Fun

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/04/25#/commentsView Public WhiteboardWarm upStart foam rolling legs, calfs. Coaches will lead a dynamic warm upESD5 - 10 - 15 Shuttle Run (10 Rounds for time)10 rounds, each for time: 5-10-15-yard shuttle...

Hold, Hang, Press, Pull

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a dynamic warm up... Start trigger pointing shoulders with LAX ball.A: Metcon (Time)4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted...

Front Squats + Accessory Work

CrossFit VU - CrossFitView Public WhiteboardWarm-upAs you come in start foam rolling lower body. Coaches will lead a warm-up.WeightliftingFront Squat (6 x 5)Build to a heavy set of 5. Not a maximal load.Accessory WorkMetcon (No Measure)Walking Lunges x 20 (use 2 KB's...

Annie + Karen

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

Fast & Heavy

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

Three 6 Minute AMRAPS

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

Back Squat + Accessory Work

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

JACK

CrossFit VU - CrossFitView Public WhiteboardWarm-upWe will have a coach lead dynamic warm up... Start to foam roll that lower body and maybe do some trigger point therapy for the shoulders.A: Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10...

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