Bike, Row, or Ski and/OR WOD


CrossFit VU – CrossFit

Open gym post ROMWOD. Work on your goats. Pick a skill you’re not good at and practice. You could also Make up a wod you have missed throughout the week.

or do the wod provided.

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Metcon (Distance)

Row or Bike for 10mins. AEROBICALLY move. Do not kill yourself but hold a good pace that you are breathing heavy but not falling off the rower or bike.

Metcon (Time)

2 Rounds for time:

(1 round is complete when you do both arms)

All with one arm then switch to the other side.

Farmers Carry 1 Trip down & back (Length of gym)

5 Suitcase Deadlifts

5 Squats

5 Push Press

5 Single Arm KBS

{Switch Sides}

Farmers Carry 1 Trip down & back (Length of gym)

5 Suitcase Deadlifts

5 Squats

5 Push Press

5 Single Arm KBS

KB Weight 44/25
Scaled Weight 35/18

Rx+ Weight 55/35

Snatch + WOD


CrossFit VU – CrossFit

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Warm up

We will hit a quick general warm up followed by a barbell warm-up. Please help us out by doing a little soft tissue work and mobility yourself when you come in.

Weightlifting

Parts A & B are for our experienced athletes. Parts C & D are for our 6-week challenge group.

A: Snatch (2, 2, 2, 2, 2, 2, 2)

20 minutes to build to a heavy snatch double

B: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

4 Snatch Grip DL (95/65)

7 Power Snatches

10 Overhead Squats
Rx+

8 Minute AMRAP:

4 Snatch Grip DL (115/75)

7 Power Snatches

10 Overhead Squats

Scaled

8 Minute AMRAP:

4 Snatch Grip DL (75/55)

7 Power Snatches

10 Overhead Squats

C: Snatch Grip Deadlift (2,2,2,2,2,2,2)

This is for our 6-week challenge group. We will focus on technique with the snatch grip deadlift and work on this for 20 minutes.

D: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

8 KB RDL

8 RKBS

8 Goblet Squats
24/35/44 – Coach will guide you.

30’s Chipper


CrossFit VU – CrossFit

Metcon (Time)

For time:

800m Run

-30 Deadlifts 185/125#

-30 Box Jumps 24/20″

-30 HSPU

800m Run

-30 Burpees

-30 WBS 20/14#

-30 DU’s
25min time cap

RX+ 225/155#, 30/24″ BJ’s , 30/20#WBS, & 100 Dubs

90 Single unders in place of DUBs if scaling.

Scale runs to 400m if needed. Push ups in place of HSPU.

3-5min AMRAPS


CrossFit VU – CrossFit

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Metcon (AMRAP – Rounds and Reps)

5min AMRAP

250/200m Row

8 – over the erg Burpees
Rx+

same row

12 – over the erg Burpees

1-250/200m row is 1 rep

** must jump with a 2 foot take off over erg for RX. No skipping or stepping unless you need to scale down.

rest 2 min to transition

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

7/7 DB HC to OH 50/35#

10 Pull ups
RX+

C2B pull ups

Scaled

DB Snatch @ 35/20#

Ring Rows or assisted pull ups

rest 2 min transition time

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

10 KBS 53/35#

10 Hollow Rocks
RX+

70/53 or 44# KBS

Scaled

KBS @ 44/25

Hollow Hold Only for 20-30 sec

rest 2 mins to transition

0830 Open to the public/members WOD.


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 new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Warm up

Warm up. HAND BALL 3min rds and teams of 3-5.

Then we do the Girl Mash up. Complete the workouts in order. Switch in and out as needed. One person works at a time. SCALE as needed.

Metcon (Time)

With a partner complete the following workouts.

-Isabel 30 Power snatches 135/95#

-Grace 30 Power clean and Jerks 135/95#

-Diane 21-15-9 reps of DL 225/155 and HSPU
Your score is your finishing time. Split the reps as needed. one person works at a time.

Metcon (Time)

With a partner complete the following workouts.

– Scaled Isabel

30 Power snatches 95/65#

-Scaled Grace

30 Power clean and Jerks 95/65#

-Scaled Diane

21-15-9 reps of:

-DL 185/125#

-Scaled HSPU, Push ups or Box HSPU
Scale further if needed. DB or KB snatches/CJ’s are allowed for new people.

CrossFit Open 18.1


CrossFit VU – CrossFit

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Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Bike, Row, or Ski and then some skill work


CrossFit VU – CrossFit

Open gym post ROMWOD. Work on your goats. Pick a skill you’re not good at and practice. You could also Make up a wod you have missed throughout the week.

or do the wod provided.

View Public Whiteboard

Metcon (Distance)

Row or Bike for 10mins. AEROBICALLY move. Do not kill yourself but hold a good pace that you are breathing heavy but not falling off the rower or bike.

Metcon (No Measure)

Pick one or two skills that you would like to work on:

Rope Climbs

Handstand (working on getting vertical, try to free stand away from wall, handstand walk if you can)

Pistol Squats

Double Unders

Coaches will go over each skill and let you practice as needed.

Power Clean triple and WOD


CrossFit VU – CrossFit

Power Clean (3-3-3-3-3-3)

15 mins to build to a heavy triple

Power clean triple and WOD

Metcon (Time)

With 70% of what you just found

6 Rounds for Time:

100m Sprint

5 Power cleans

rest 30 secs after each round
RX+ is 75% of your PC triple

CrossFit.com WOD 180201


CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/02/01#/comments

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Warm up

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20 burpees

10 ¾-body-weight back squats
Rx+

Complete as many rounds as possible in 20 minutes of:

25 burpees

15 body-weight back squats

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20 burpees

10 ¾-body-weight back squats
Rx+

Complete as many rounds as possible in 20 minutes of:

25 burpees

15 body-weight back squats

Metcon (AMRAP – Rounds and Reps)

Scaled 180201

Complete as many rounds as possible in 15 minutes of:

12 burpees

12 empty-bar back squats
Scaling

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Shoulder Plex + WOD


CrossFit VU – CrossFit

3 Strict press+3 Push Press (6-6-6-6-6-6-6)

Build to a heavy complex. Heavy strict presses then into push presses. rest as needed.
15-20 mins to find your heavy complex.

Metcon (AMRAP – Reps)

12 min alternating EMOM

-8-12 reps of WBS 20/14#

-30-40 Double unders
no work/rest ratio. Be smart on your own. clock management. If doing singles 60-70 reps

RX+ 12-16 reps 20/14#

45+ reps of DUBs

Score will be total WBS and total dubs or single unders