Back to Back to Back Couplets!


CrossFit VU – CrossFit

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Warm-up

Coaches will lead some dynamic mobility as well as a barbell warm-up for the movements.

Metcon

A: Back to Back to Back Couplets (Time)

For time:

3 rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Men: 135 lb.

Women: 95 lb.
No rest in between these couplets. Keep moving.

Rx+

Men: 155 lb.

Women: 105 lb.

B: Metcon (Time)

Intermediate Option

For time:

3 rounds of:

10 chest-to-bar pull-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

10 chest-to-bar pull-ups

5 cleans

Men: 115 lb.

Women: 75 lb.
Scaling

This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

C: Metcon (Time)

Beginner Option

For time:

3 rounds of:

5 jumping pull-ups

5 snatches

Then, 3 rounds of:

10 deadlifts

15 squats

Then, 3 rounds of:

5 jumping pull-ups

5 cleans

Men: 75 lb.

Women: 55 lb.

Push Press + ROMWOD


CrossFit VU – CrossFit

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Warm-up

Start warming up those shoulders with the COS or a band attached to the rig.

Weightlifting

Push Press (5 x 3)

You will have about 20 minutes to complete the Push Press.

Scaling

Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

ESD

Pick a rower or bike for the ESD portion.

A: Metcon (Distance)

Row for 8 Minutes @ 75-85% of your best 500m pace

Record your distance

Record Calories in the comments

B: Metcon (Distance)

Bike for 8 Minutes keeping your watts from 200-350ish

Record distance

Record calories in the comments

Mobility

ROMWOD

You Feeling Chipper Today?


CrossFit VU – CrossFit

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Warm-up

Start foam rolling lower body as you come in. Maybe trigger point the shoulders. The coach will lead quick dynamic warm up.

Metcon (Time)

For Time:

30 Calorie Row

30 Alternating Lunges with DB Overhead (50/35)

30 Single Arm DB Thrusters {15 each arm}

20 Calories on AAB

20 Single Leg Squats {10 each leg)

20 Toe-2-Bar

200 meter KB Suitcase Carry (53/35) {switch arms as needed}

10 Burpees

10 RKBS (53/35)

Snatch Day!


CrossFit VU – CrossFit

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Warm-up

Get warm on a bike or rower. Use COS or bands to do some Shoulder activation.

Weightlifting

You will have 12 minutes for each lift.

A: Overhead Squat (5, 5, 5, 5, 5, 5)

From the Rig

B: Heaving Snatch Balance (3, 3, 3, 3, 3, 3)

Also from the Rig

C-1: Hang Snatch (1, 1, 1, 1, 1, 1)

Yes you must squat for it to be Rx.

C-2: Hang Power Snatch (1, 1, 1, 1, 1, 1)

Power Snatch for those not comfortable with full snatch.

3’s Company


CrossFit VU – CrossFit

Complete each couplet for as many rounds and reps as possible. rest between each amrap as needed.

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Metcon (AMRAP – Rounds and Reps)

Couplet 1- 5min AMRAP:

-7 Front Squats 115/75#

-14 Abmat sit ups

rest 1 min
RX+ 135/95#

Metcon (AMRAP – Rounds and Reps)

Couplet 2- 5min AMRAP:

-7 T2B

-7 Ring Dips

rest 1 min
RX+ do 10/10 reps of each movement.

Scaled:

-10 hanging leg raises

-10 Seated DB Press choose weight

Metcon (AMRAP – Rounds and Reps)

Couplet 3- 5mins AMRAP

-50m Sprint =1 rep

-5 Burpees
Rx+ 8 burpees. Do not scale up if you can not do these semi unbroken

if it rains we will do 7 cals on AAB in place of the run. Unless you want to run in the rain. thats fine too.

Hero Week Day 5 and final day for: “MURPH”


Announcements

We 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 – CrossFit

11/10/17 was last Murph wod.

Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that.

Abbreviated hours for today only:
5am
8:30am
5:30pm
NO LIMIT ON TODAYS CLASSES! IF CLASS IS FULL SHOW UP ANYWAYS.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you have never done Murph in under an hour or RX in under an hour please do not wear any flacks, vests or kevlars. If you are military, firefighter, or police officer and want to wear your gear please do so.

“Man Murph is performed as you see it above”

Optional and recommened ways to perform murph

V1

run mile

10 RFT

10 pull ups

20 push ups

30 Squats

run mile

V2

Run mile

20 RFT

5 pull ups

10 push ups

15 squats

Scaled can be done any way. play your strengths and weaknesses properly. Coaches will assist.

Hero Week Day 4: Adrian


Announcements

We 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 – CrossFit

01/30/1977 – 08/23/2007
OIF Company C, 2nd Battalion, 1st Special Forces Group (Airborne)

Sgt. 1st Class Adrian M. Elizalde, 30, a Special Forces engineer assigned to the Company C, 2 nd Battalion, 1 st Special Forces Group (Airborne) in Fort Lewis, Wash., died Aug. 23 from fatal wounds sustained when his vehicle was struck by an improvised explosive device near Al Aziziyah, southeast of Baghdad, Iraq.

He was deployed to Iraq in support of Operation Iraqi Freedom as a member of the Combined Joint Special Operations Task Force – Arabian Peninsula.

Elizalde was born in Calif., in 1977. After initially entering military service in 1996, he was assigned as an infantryman with 3 rd Bn., 325 th Airborne Infantry Regiment (AIR) at Fort Bragg. He later served as a Long Range Surveillance Detachment team leader with Company D, 519 th Military Intelligence Battalion, 82 nd Airborne Division.

In 2004, he was selected to attend the Special Forces Qualification Course at Fort Bragg to become a Special Forces engineer. He earned the coveted “Green Beret’ in 2005 and was assigned to the 1 st SFG(A) at Fort Lewis, Wash., in Mar 2006.

He was posthumously awarded the Bronze Star, Purple Heart, and the Meritorious Service Medal. Elizalde is survived by his daughter, Sydney Grace of Klamath Falls, Ore.; and also by his parents, Jorge and Teresa Elizalde of Renton, Wash.; and sister Rachel Elizalde of Renton, Wash.

– DE OPPRESSO LIBER – To Liberate the Oppressed

https://www.greenberetfoundation.org/memorial/adrian-m-elizalde/

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Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

Hero Week day 3: Justin


Announcements

We 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 – CrossFit

USMC/Sgt Justin M. Hansen
Died: July 24, 2012

Sergeant Hansen was killed during combat operations in Badghis Province, Afghanistan on July 31, 2012. Justin had previously served in Iraq and was serving his second tour of duty in Afghanistan.

A gifted athlete, Sergeant Hansen served as captain of the track, wrestling and football teams for the Kingsley High School Stags during his high school career. Sergeant Hansen also enjoyed outdoor activities such as snowboarding and was an avid motorcyclist–often doing these activities with members of his family.

Sergeant Hansen graduated in 2003 from Kingsley High School and enlisted in the United States Marine Corps in 2005. He attended the School of Infantry at Camp Pendleton, California, where he graduated with honors. In 2006, Sergeant Hansen was selected to participate in and graduated from the Basic Reconnaissance Course in Coronado, California. He was also stationed at Camp Schwab with the 3rd Reconnaissance Battalion in Okinawa, Japan.

He was later deployed with the 31st Expeditionary Marine Unit and joined the Special Operations Command in 2009. His honors include the Purple Heart, two Combat Action Ribbons, two Good Conduct Medals, certified Corps Parachutist, and a brown belt in the U.S. Marine Corps Martial Arts program.

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Justin (Time)

For Time:

30-20-10

Body Weight Back Squat

Body Weight Bench Press

Strict Pull-ups
In honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012
To learn more about Justin click here
We will Floor press in place of Bench press. Back squats will come from the ground.

scaled options:

A- 3/4 of your body weight

B- 1/2 of your body weight

C- 1/4 of your body weight

Banded strict pull ups and ring rows


Sgt Justin M. Hansen

HERO WEEK Day 2: Scotty


Announcements

We 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 – CrossFit

retest from 11/8/17

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm(Four-alarm fire: 80 firefighters + 8 command staff.) structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Two rescuers were injured while trying to find him in the smoke that filled Spartan Gym. It was Chief Hood who made the call to end the search when the fire became too powerful.

“It was my decision that I could not lose 10 or 15 fire fighters because the men and women in this organization would have continued to pour into the building and risk their lives to pull their brother out,” Hood explained. “We had to make a decision that we were going to go defensive; one of the most difficult decisions of my life and no regret for doing that.”

When Deem’s body was found, firefighters draped it in a flag from his fire station.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

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Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
-Deadlift 315/215#

scale the load as needed.

-we will do lateral burpees


Scott “Scotty” Deem, 31, of San Antonio, Texas

Hero Week day 1: Nate


Announcements

We 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 – CrossFit

Retest from 5/23/17**

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team (Seal Team 6) selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

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Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
scale downs:

3 C2B pull ups/pull ups/or ring rows

6 push ups

8 KBS lighter load


Chief Petty Officer Nate Hardy