OHS + WOD


CrossFit VU – CrossFit

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Warm-up

Foam roll your thoracic spine area, lats and low back. Trigger point shoulders with LAX ball.

Weightlifting

You will have 20 minutes to build to today’s heavy tripple. OHS will come from the rig.

Overhead Squat (3, 3, 3, 3, 3, 3)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

30 double-unders

10 overhead squats

Men: 95 lbs.

Women: 65 lbs.
Rx+

50 Dubs

OHS

Men: 135 lbs.

Women: 95 lbs.

B: Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 7 minutes of:

20 double-unders

10 overhead squats

Men: 75 lb.

Women: 55 lb.
Scaling

This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

C: Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 7 minutes of:

25 single-unders

10 overhead squats

Men: 65 lb.

Women: 45 lb.
Use a PVC pipe if needed.

Beach WOD


Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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A: Metcon (Time)

Team WOD

For Time:

50 Alternating Burpees

50 Med-Ball Cleans (20/14)

*Sprint (50m) to Water as a team (chest high), and back to start position.

40 Alt. Burpees

40 MBC

*Sprint (50m) to Water as a team (chest high), and back to start position.

30 Alt. Burpees

30 MBC

*Sprint (50m) to Water as a team (chest high), and back to start position.

20 Alt. Burpees

20 MBC

*Sprint (50m) to Water as a team (chest high), and back to start position.

10 Alt. Burpees

10 MBC

*Sprint to water to finish as a team!

B: Metcon (Time)

Team WOD

For Time:

30 Alternating Burpees

*Bear Crawl to next station

30 Med-Ball Cleans (20/14)

* Bear Crawl to next station (bring med-ball with you)

30 Wall ball shots to partner

*Bear Crawl to next station

30 Push-Ups

*Sprint to water (chest high)

30 Push-Ups

*Bear Crawl to next station

30 Wall ball shots to partner

* Bear Crawl to next station (bring med-ball with you)

30 Med-Ball Cleans (20/14)

*Bear Crawl to next station

30 Alternating Burpees

*Sprint to water as a team to finish

SLED PUSH | PULL & WOD


Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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Warm-up

Bike or Row for 2-3 minutes and foam roll lower body.

Metcon

A: Metcon (Time)

5 Rounds for Time:

50 Meter Sled Push

50 Meter Sled Pull

Men: 2x Body Weight (doesn’t have to be exact)

Women: 1.5x Body Weight
For this workout focus on good quality movement and don’t worry about the time.

20 Minute Time Cap

B: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

3 Dumbbell Man-Makers (35/25 lbs)

6 Strict Pull-Ups

9 Burpees
Rx+

50/35 lbs.

Man-Makers

https://www.youtube.com/watch?v=iMNnvhg1JcM

Recovery WOD and ROMWOD


Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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Metcon (No Measure)

15min EMOM 30w/30r

-Dragon Flies or reverse crunches slow and controlled

-Tall box jumps 30/24 or higher. scale as needed.

– HS Holds or wall walk up to a point you are comfy upside down. scale to plank if needed
Example of dragon flies and modification:

https://youtu.be/04FvC4JcisU

Fractured Fran


Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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Warm-up

Get on a bik or rower for 2 – 3 minutes

Weightlifting

Every 3 minutes for 18 minutes (6 sets) – Thruster x 3 Reps

Thruster (6 x 3)

Thrusters will come from the ground.

Build up in weight over the 6 sets.

Work on cycling your thrusters smoothly.

Metcon

FRACTURED FRAN (Time)

5 Rounds for Time

9 Thrusters (95/65 lbs)

9 Pull-Ups

Just a Little Running


Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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Warm-up

Coaches will lead a stretching session. Please foam roll your calves and use the LAX ball on your feet.

ESD

Metcon (Time)

For Time:

1000 Meter Run

200 Meter Walking Rest

800 Meter Run

200 Meter Walking Rest

600 Meter Run

200 Meter Walking Rest

400 Meter Run

200 Meter Walking Rest

200 Meter Run

30 Minute Time Cap
Scaling Options

Start the workout at 800 or 600 Meters and work down.

Or if needed you may Row or Bike

Back Squats + WOD


Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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Warm-up

Foam Roll the lower body and low back. Coaches will lead some dynamic movement.

Weightlifting

Every 4 Minutes for 16 Minutes (4 Sets) – Back Squat x 10 Reps

Back Squat (4 x 10)

Goal is to make all four sets moderately heavy. The first set should be very achievable; by the second set the 9th and 10th reps should be a grind; in set 3 your chances of making the 10th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon

Metcon (Time)

For time:

1000 Meter Row

immediately followed by three rounds of:

15 Toes to Bar

20 Alternating Walking Lunges with KB/DB Farmer’s Carry (35/25 lbs.)
Rx+

50/35 lbs.

Metcon (Time)

Intermediate/Beginner

For time:

750 – 1000 Meter Row

immediately followed by three rounds of:

15 Hanging Knee Raises or Reverse Crunches

20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (25/15 lbs.)

0830 Team Wod Day


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)

In a Team of 2 complete the following work for time:

-800m SandBag Run

-150 Sit ups

-1K Row

-3Mile assault bike ride

-100 S2OH 115/75#

-200m Partner sled push 300#/200#
Rules:

1-WOD may be completed in any order you choose.

2-Only one person works at a time. Except on Sandbag run and partner sled push.

3-1 Sandbag will be shared on the run with both athletes.

4-Sled push is done together around the 200m route.

5-You have 45mins to get as much work done as possible.

6- Come early to warm yourselves up. The group warm up will not be long.

7-All other movements may be split how ever you want.

8- ENJOY!

Fran


Announcements

Gym Closed Saturday, July 18th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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STRUNG-OUT, BACKWARDS, AND UPSIDE-DOWN FRAN (Time)

For Time

800 Meter Run

9 Pull-Ups

9 Thrusters (95/65 lbs)

400 Meter Run

15 Pull-Ups

15 Thrusters (95/65 lbs)

200 Meter Run

21 Pull-Ups

21 Thrusters (95/65 lbs)