Air-a-thon part 2


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Metcon (Time)

5 RFT

-Row 15/12 Cals

-Bike 15/12 Cals

-10 burpees over abmat

-20 DU’s

-Run 400m

30min time cap
RX+

5RFT

-Row 20/17 Cals

-Bike 20/17 Cals

-10 burpee pull ups

-30 DU’s

-Run 400m

30min Time Cap

“OPEN 15.4” 2015 CROSSFIT GAMES OPEN WOD


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Metcon

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 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Long AMRAP


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

500 m Row

10 Burpee Box Jumps (24/20)

10 Pull-Ups

10 T2B

10 Single Arm KB Snatches (53/35)

STRENGTH DAY: LOWER PUSH – UPPER PULL


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Weightlifting

You will have 20-25 minutes to complete the front squats and pull-ups

A1: Front Squat (4 x 10)

These Front Squats will COME FROM THE GROUND… which means you will need to Clean/Power Clean the first rep.

Warm up to about 65 – 70% of your 1RM Front Squat (yes, you should be able to clean this weight) and complete all 4 sets at that weight.

A2: Strict Pull-Up (4 x AMRAP)

Your score for this will be your Total Reps from the 4 sets.

OPEN GYM with Optional WOD “Lung Burner”


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Metcon

Metcon (Time)

21-15-9 Cals/Reps for Time

Calories on the Assault Bike or Rower

Russian Kettlebell Swings (70/53 lb)

Burpees

Mobility

ROMWOD

Look Ma No Hands


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Metcon (4 Rounds for time)

3 Rds For Time

1 Mile AAB [No Hands]

40 Air Squats

30 Walking Lunges

20 Squat Jumps

10 Vertical Jumps [max height]

1 Minute Hollow Hold
Rx+ 4 Rds

OPEN GYM & ROMWOD


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Mobility

ROMWOD

Metcon (AMRAP – Reps)

OPTIONAL WOD

Tabata Cardio

30 seconds work: 30 seconds rest

4 Cycles (16 minutes total)

Row (cals)

Bike (cals)

Ski Erg (cals)

Burpees (reps)

Strength Day: Lower Pull – Upper Push


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Weightlifting

20-25 minutes to complete Part A. Alternate sets of Deadlift and the Half Kneeling Press.

A1: Deadlift (4 x 6)

Warm up to 70 – 80% of your 1RM DL and do all 4 sets of 6 at that weight.

A2: Half Kneeling Over Head Press (KB) (4 x 6)

Build to a moderately heavy set of 6

Accessory Work

B: Metcon (AMRAP – Reps)

Tabata Core & Gynastics

20 seconds work: 10 seconds rest

4 cycles of:

Ring Dips

Hollow Holds

Handstand Holds

Plank w/side crunch

Strict Pullups

Sit Ups

OLY DAY: Clean & Jerk


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Weightlifting

Power Clean + Power Jerk (1, 1, 1, 1, 1, 1, 1, 1)

Do NOT attempt a 1RM! Work on your technique while building to a heavy single.

Kick in the A$$ – Part 1 – Retest


Announcements

Holiday schedule for Dec 2017-Jan 2018
Closed Dec 23-25
Open gym Dec 26th 11am-3pm (more will be posted if possible)
Regular Hours Dec 27-30th
Closed Dec 31-Jan 1, 2018
*no 3:30pm classes for the rest of 2017.

CrossFit VU – CrossFit

Metcon

Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters

15 Burpees

10 DB Thrusters (50/35)

Run 400 Meters
You have 10 minutes to complete each round. Rest the remainder of your 10 minutes.

Rx+ 20 Thrusters @ 50/35