WOD

OPEN GYM/gymnastics work & ROMWOD

CrossFit VU - CrossFitGymnasticsSkills work on: - HSPU and scaling variations to include Box HSPU in Pike Pos. HS get ups, Box HS pike walk ups, face away/wall facing HS holds. -Pull up and scaling w/ accessory work to develop pulling muscles. We will conduct some...

CrossFit Main Site WOD: 180115

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/01/15#/commentsCrossFit WOD: 180115 (Time)For time: 10 Chest 2 Bar Pull-Ups 25 thrusters 1,000-meter row 25 thrusters 10 Chest 2 Bar Pull-Ups Men: 75 lb. Women: 55 lb.For time: 10 muscle-ups 25 thrusters...

The Chief

CrossFit VU - CrossFitThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5...

STRENGTH DAY: Lower Push – Upper Pull

CrossFit VU - CrossFitWeightliftingA1: Paused Back Squat (5 x 5)Paused Back SquatBuild to a heavy 5 with a 2 second pause at the bottom of your squat.A2: Bent Over Row (5 x 5)With Barbell. Build to a heavy 5.MetconB: Metcon (AMRAP - Reps)Tabata Cardio 20 seconds of...

Overhead Squat and lots of em

CrossFit VU - CrossFitWarm-up-KB crossbody carries one up and one down -DBL KB OH walks+2 thrusters every 5 steps -Front rack walking lunges -KB OH walking lunges stretch...Overhead Squat (7-5-3-7-5-3-7-5-3)wave loads. Start lighter and add weight as needed as the...

OPEN GYM & ROMWOD

CrossFit VU - CrossFitMetcon (AMRAP - Reps)Complete 4 Total Rounds for Cals/Reps 30 seconds work: 30 seconds rest Row (cals) Bike (cals) Ski Erg (cals) Burpees (reps)Alternate between movements and keep track of total...

Bear Complex

CrossFit VU - CrossFitReal Bear Complex (5 Rounds for weight)5 rounds of: Cycle 7 times each round 1Reps= -Deadlift -Hang Power Clean -Front squat -Push Press or Jerk -Back squat -Push press or jerkDo all 6 movements to complete 1 repetition of the complex. Complete...

Cardio Day!

CrossFit VU - CrossFitDONT COME IN ON AN EMPTY STOMACH. IF YOU DO YOU WILL NOT COMPLETE THIS WORKOUT AND WILL FALL ASLEEP OR CRAP OUT DURING THIS WORK OUT. If you are an AM wodder then eat right the night before with a protein shake and fruit before the wod. Roll the...

STRENGTH DAY: LOWER PULL – UPPER PUSH

CrossFit VU - CrossFitWeightliftingA1: Deadlift (5 X 5)Build to a heavy 5. You "should" end up around 83 - 87% of your 1RM Deadlift.A2: Half Kneeling Over Head Press (KB) (5 x 5 each)Build to a heavy 5 but make sure technique does not falter at heavy loads.B: Metcon...

The CrossFit Total

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...

Cardio Day!

CrossFit VU - CrossFitDONT COME IN ON AN EMPTY STOMACH. IF YOU DO YOU WILL NOT COMPLETE THIS WORKOUT AND WILL FALL ASLEEP OR CRAP OUT DURING THIS WORK OUT. If you are an AM wodder then eat right the night before with a protein shake and fruit before the wod. Roll the...

OPEN GYM & ROMWOD

CrossFit VU - CrossFitMetcon (AMRAP - Reps)OPTIONAL WOD 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters (50/35) Rest 30 seconds

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