WOD

7 Rounds of Snatching!

AnnouncementsWe will be closed May 26-28 in observance of Memorial Day. Take today as a day to remember our Fallen Military members who can not be here with us and their families.CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/04/17#/commentsView Public...

Get Your Jump On! + ROMWOD

AnnouncementsWe will be closed May 26-28 in observance of Memorial Day. Take today as a day to remember our Fallen Military members who can not be here with us and their families.CrossFit VU - CrossFitView Public WhiteboardWarm-upHop on a bike or rower for 2 minutes...

Three 6 Minute EMOM’s

AnnouncementsWe will be closed May 26-28 in observance of Memorial Day. Take today as a day to remember our Fallen Military members who can not be here with us and their families.CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam Roll and Trigger Point as you...

Overhead Squats and WOD

AnnouncementsWe will be closed May 26-28 in observance of Memorial Day. Take today as a day to remember our Fallen Military members who can not be here with us and their families.CrossFit VU - CrossFitView Public WhiteboardWarm upJump on a bike or rower for 2-3...

Clean Complex + Grace

AnnouncementsWe will be closed May 26-28 in observance of Memorial Day. Take today as a day to remember our Fallen Military members who can not be here with us and their families.CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead some dynamic...

The Early Morning Grind

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...

Snatch + WOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upGet on a bike or rower for 2-3 minutes to get warm. Foam roll lower body and upper back.WeightliftingYou will have 18 minutes to build to a heavy complex.1 Hang Snatch + 1 Snatch + OHS (1, 1, 1, 1, 1, 1)MetconA:...

Freestyle WOD + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upFoam roll the lower body and lats. Hit the calf's really well.A: Metcon (Time)For Time: 25 Pull-ups 50 Box Jump Overs (24/20) 75 Wall Balls (20/14) 100 Double Unders 15 minute time capHere's the catch.... You can...

Climb to the Top!

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/04/13#/commentsView Public WhiteboardWarm upStart foam rolling lower body for the run... trigger point shoulders and lats.MetconA: Metcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 35...

Back Squat & Accessory Work

CrossFit VU - CrossFitView Public WhiteboardWarm-upJump on a bike or rower for 2-3 minutes to get blood flowing. Coach will lead some dynamic stretching.WeightliftingBack Squat (6 x 6)Build to a heavy set of 6 (80-85% of 1RM). Do your last two sets at the same...

MIND ERASER

CrossFit VU - CrossFitCourtesy of: https://wodwell.com/wod/mind-eraser/View Public WhiteboardMind Eraser (AMRAP - Rounds and Reps)20 Minute AMRAP of: 7 Power Cleans (135/95) 7 Burpees 200 Meter RunRx+ PC (155/105)Metcon (AMRAP - Rounds and Reps)Scaled 7 Medball Cleans...

Burpeelicious

CrossFit VU - CrossFitView Public WhiteboardWarm upStart foam rolling the lower body when you come in.MetconA: Metcon (Time)10-9-8-7-6-5-4-3-2-1 Reps For Time: Burpees x 5 Kettlebell Thrusters (53/35) Burpees x 5 Kettlebell Sumo Deadlift High-Pulls (53/35) Burpees x 5...

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