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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Metcon (Time)

5 RFT w/ a partner:

– 6x100m Sandbag Run

– 20 Pull ups

– 20 Box Jumps 24″/20″

– 20 S2OH 115/75#

– 20 Cals AB
Run will be done by alternating every 100m ran. The sandbag WILL NOT touch the ground during the run portion or when switching partners.

All other movements split the reps as needed

RX+

5 RFT w/ a partner:

– 6x100m Sandbag Run

– 25 Pull ups

– 25 Box Jumps 30″/24″

– 25 S2OH 135/95#

– 25 Cals AB

Kick in the A$$! Part 1


CrossFit VU – CrossFit

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Warm up

Metcon

Kick 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 Meters
Rx+

DB Thrusters (50/35)

3 – 10 Minute EMOM’s


CrossFit VU – CrossFit

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Metcon

Metcon (AMRAP – Reps)

10 Minute Alt. EMOM

Burpee Box Jumps (24/20), 5-7 Reps

T2B, 5-7 Reps
Rx+ 8+ Reps for each movement on every round.

Metcon (AMRAP – Reps)

10 Minute Alt. EMOM

Sit-Ups , 15 – 20 Reps

AAB, 10-14 Cals
Rx+

Sit-ups, 25 or more Reps every round

AAB, 15+ cals every round

Metcon (AMRAP – Reps)

10 Minute Alt. EMOM

Hang Power Snatch (95/65), 6 – 8 Reps

Overhead Squats (95/65), 6 – 8 Reps
Rx+ HPS & OHS @ 115/75

Deadlift + WOD


CrossFit VU – CrossFit

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Warm up

As you come in start foam rolling your hamstrings and lats. Trigger point shoulders with lacross ball.

Weightlifting

You will have 15-20 minutes to Deadlift.

Deadlift (5, 5, 3, 3, 3, 1, 1, 1 )

The one rep attempts are not meant to be 1RM attempts… BUT, if you happen to PR thats AWESOME!

Metcon

Metcon (Time)

For Time:

15-12-9-6-3 Reps of

Deadlifts (155/105)

Pull-Ups
Rx+

Deadlift @ 185/125

Chest 2 Bar Pull-Ups

10 minute time cap

Metcon (Time)

Scaled Version

For Time:

15-12-9-6-3 Reps of

Deadlifts (135/95)

Banded Pull-ups; Ring Rows

ESD: Building Anaerobic Power


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.

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Warm up

As you come in start to foam roll the lower body. Stretch your hips and calves really well.

Coaches will assign you to a station to start on.

There will be an additional 30 seconds at the end of each 5 minute EMOM to transition.

A: Metcon (Distance)

5 min EMOM of

Sprint 15 secs

walking rest 45 secs
Be sure to WALK during the rest. Allow your HR to come down so you can give it hell during the sprint.

After your 5th sprint transition to the next station.

B: Metcon (Calories)

5 min EMOM of

Row Sprint 15 secs

active recovery 45 secs
Active recovery means keep moving but recover.

C: Metcon (Calories)

5 min EMOM of

Assault Bike Sprint 15 secs

Active recovery 45 secs
Be Ready to transition to next station.

Clean Complex + WOD


CrossFit VU – CrossFit

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Warm up

Weightlifting

1 Clean + 1 FS + 1 Jerk (1, 1, 1, 1, 1, 1, 1, 1)

18-20 minutes to build to a heavy complex.

Metcon

Metcon (Time)

3 Rounds For Time:

5/5 Single Arm KB Clean & Jerk (44/25)

10 T2B

25 Double Unders

10 minute Time Cap
Rx+

SA C&J (53/35)

35 Dubs

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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Metcon (AMRAP – Rounds and Reps)

20min AMRAP w/ a partner:

Buy IN: 30 Alt Burpees w/ partner

-15/12 AB Cals

-15 T2B

-15 Tire flips back n forth

-15 Abmat sit ups

-200m Sledge hammer run
1 person works at a time. Tire flips you will flip to your partner for 1 rep and partner flips back to ya for rep 2 and so on.

The run will be done together with Hammers for each person and two hands on the hammer the whole time.

CrossFit Open 18.5


CrossFit VU – CrossFit

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CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Handstand Skill Work + ROMWOD


CrossFit VU – CrossFit

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Warm up

Get on a bike or rower or go for a short run. Get warm and sweaty.

Gymnastics

Complete 3 Rounds for quality:

COS – Y’s, T’s, W’s, A’s – 10-15 reps per movement

3-5 Wall Walks (Try to get completely vertical)

3-5 (10-20 sec holds) Handstands on wall

3-5 Handstands w/wall tap – use wall for slight assistance if needed.

More Advanced

3-5 (10-20 sec holds) FrogStands

3-5 frogstand to handstand

1-2 Handstand walks (20-30 ft)

Watch this short video on many of the movements above.

https://youtu.be/Q587Mq8VbrM

Mobility

ROMWOD

Back Squat + WOD


CrossFit VU – CrossFit

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Warm up

Weightlifting

Back Squat (8, 6, 4, 2, 8, 6, 4, 2)

Start light (around 70-75% for set of 8) and build up from there. Try to go 5-10lbs heavier the second time through. Last set of 2 should be around 90-93% of your 1RM.

18-20 minutes to complete.

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 KB OH Walking Lunge (44/25)

10 Strict Pull-Ups

10 Russian KBS (53/44)

A2: Metcon (AMRAP – Rounds and Reps)

Scaled 10 Minute AMRAP

20 KB Front Rack Lunges (35/18)

10 Ring Rows

10 Russian KBS (44/25)