OPEN GYM/gymnastics work & ROMWOD

CrossFit VU – CrossFit


Skills 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 good skills training today! Dont miss out.

CrossFit Main Site WOD: 180115

CrossFit VU – CrossFit

CrossFit 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

1,000-meter row

25 thrusters

10 muscle-ups

Men: 95 lb.

Women: 65 lb.

CrossFit WOD: 180115 – Scaled (Time)

For time:

10 ring rows

10 ring dips

25 thrusters

750-meter row

25 thrusters

10 ring dips

10 ring rows

Men: 45 lb.

Women: 35 lb.
*Use band for assisted ring dips if needed.

The Chief

CrossFit VU – CrossFit

The 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 cycles

STRENGTH DAY: Lower Push – Upper Pull

CrossFit VU – CrossFit


A1: Paused Back Squat (5 x 5)

Paused Back Squat
Build 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.


B: Metcon (AMRAP – Reps)

Tabata Cardio

20 seconds of work: 10 seconds rest

6 cycles of each movement

1 min rest/transition between movements

AAB (cals)

Burpee Box Jumps 24/20 (reps)

Double Unders (reps)
Keep track of total Reps… Cals count as reps.

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

Overhead Squat and lots of em

CrossFit VU – CrossFit


-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


Overhead Squat (7-5-3-7-5-3-7-5-3)

wave loads. Start lighter and add weight as needed as the sets go down. each time you get back to 7 try to go 5-10lbs more and so on until you complete all 3 waves. rest as needed

post your weights in your comment box and final 3 rep weight as your score.

Core cash out

complete for quality:

3 sets of 5-10 Strict T2B

3 sets of 5-10 kipping T2B


20-30 Dragon flies slow and controlled if that is too difficult complete 20-30 Reverse crunches

dragon flies:

reverse crunch:


CrossFit VU – CrossFit

Metcon (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 calories/reps.

Bear Complex

CrossFit VU – CrossFit

Real Bear Complex (5 Rounds for weight)

5 rounds of:

Cycle 7 times each round



-Hang Power Clean

-Front squat

-Push Press or Jerk

-Back squat

-Push press or jerk
Do all 6 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for each round.

Cardio Day!

CrossFit VU – CrossFit

DONT 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 dice if you want… I have and it sucks.

Sprint means just that. EMPTY that tank on the sprints.

A: Metcon (Calories)

7 min EMOM of

Assault Bike Sprint 30secs

Active recovery 30 secs
*Scaled: work 20 sec. rest 40 sec

At 6:30 mark transition to next station quickly.

B: Metcon (AMRAP – Reps)

7 min EMOM of

Burpee Box Jump Overs (24/20)

Rest 30 secs
*Scaled: work 20 sec. rest 40 sec

at the 6:30 mark transition to next station quickly.

*New standard for RX burpees. Feet must jump back together and forward together. the Power step is now a scale down.

C: Metcon (AMRAP – Reps)

7 min EMOM of

OHS 75/55# 30 secs

Rest 30 secs
RX+ 95/65#

*Scaled: work 20 sec. rest 40 sec

@ 6:30 mark transition to next station quickly.


CrossFit VU – CrossFit


A1: 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 (No Measure)

Tabata Core Work

20 Seconds Work: 10 Seconds Rest

3 Total Cycles


Back Extensions

Flutter Kicks

Hollow Holds

Dead Bugs


Bird Dogs

Body Saws (w/floor slides)
Body Saw