WOD

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...

Recovery WOD and ROMWOD

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 WhiteboardMetcon (No Measure)15min EMOM 30w/30r -Dragon Flies or reverse...

Fractured Fran

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-upGet on a bik or rower for 2 - 3...

Just a Little Running

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-upCoaches will lead a stretching session. Please foam roll...

Back Squats + 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-upFoam Roll the lower body and low back. Coaches will lead...

0830 Team Wod Day

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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