MIND ERASER


Announcements

Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.
Closed Labor Day Sept 3.

CrossFit VU – CrossFit

Courtesy of: https://wodwell.com/wod/mind-eraser/

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Mind Eraser (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run
Rx+ PC (155/105)

Metcon (AMRAP – Rounds and Reps)

Scaled

7 Medball Cleans (20/14)

7 Burpees

100 Meter Run
Do the 200m Run if you are feeling skippy!

Pull-Up Accessory Work + ROMWOD


Announcements

Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.
Closed Labor Day Sept 3.

CrossFit VU – CrossFit

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Warm up

Row, Bike, or ski erg for 5 minutes. Get sweaty!

Metcon (No Measure)

3 Rounds of the following for quality:

8-10 Scapula Pull-ups

3-4 (3-5 second) “Negative” Pull-Ups

2 x (20-30 second) Prone DB Row Iso Hold (pick a challenging weight)

8-10 Ring Rows
Negative Pull-ups

https://youtu.be/gbPURTSxQLY

Prone DB Row Iso Hold

https://youtu.be/Kz7kIiTMm-g

Mobility

ROMWOD

Snatch + WOD


Announcements

Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.
Closed Labor Day Sept 3.

CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes to get warm. Foam roll lower body and upper back.

Weightlifting

You will have 18 minutes to build to a heavy complex.

1 Hang Snatch + 1 Snatch + OHS (1, 1, 1, 1, 1, 1)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 burpees

3 snatches

Men: 115 lb.

Women: 80 lb.
Rx+

Men: 135 lb

Women: 95 lb

B: Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 5 minutes of:

6 handstand push-ups

4 burpees

2 snatches

Men: 95 lb.

Women: 65 lb.
Scaling

This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

C: Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 5 minutes of:

6 push-ups

4 burpees

2 power snatches

Men: 75 lb.

Women: 55 lb.

Deadlifts + Accessory Work


Announcements

Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.
Closed Labor Day Sept 3.

CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes. Foam roll your hamstrings and low back.

Weightlifting

Every 3 Minutes for 15 Minutes (5 sets): Deadlift x 5 Reps

Deadlift (5 x 5)

Build to a heavy 5 Reps

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

20 Walking Lunges with 1 DB OH & 1 DB suitcase carry – switch at 10 reps (35/20)

10-12 Bent over Rows w/DB’s

8 each side Paloff Press with band

I Hope We Survive This!


CrossFit VU – CrossFit

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Warm-up

Metcon

A: Metcon (AMRAP – Reps)

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 25- 30 Wall Ball Shots (20/14)

Station 3 – 9 – 15 Calories on AAB

Station 4 – 12-15 reps Pull-ups

Station 5 – 6-10 reps Weighted Box Step-Overs w/DB or KB

(20″ for all) (35/25 lbs.)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

Open Gym | Recovery Day | ROMWOD


CrossFit VU – CrossFit

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Warm-up

Coaches will lead a general warm up for everyone.

Metcon

Open Gym Today! You can choose to make up a WOD from earlier this week (or last week) or just do your own thing. We will ALL be doing ROMWOD for the last 20 – 25 minutes of class so get your work in and don’t dilly-dally.

Mobility

ROMWOD

On Tuesday’s We Do Burpees!


CrossFit VU – CrossFit

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Warm-up

Jump on a bike or rower for 2-3 minutes. Trigger point your shoulders with LAX ball and do some activation with bands or the COS.

Metcon (AMRAP – Rounds and Reps)

Complete as Many Rounds and Reps as Possible in 20 Minutes of:

5 Power Cleans

6 Bar Facing Burpees

5 Push Press

6 Bar Facing Burpees

10 Pull-ups

Men: 115 lbs

Women: 75 lbs
Rx+

Men: 135 lbs. & C2B

Women: 95 lbs. & C2B

Metcon

Fighting Spirit


CrossFit VU – CrossFit

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Warm-up

You will need to warm up on your own for this WOD… get on a bike, row or run and then foam roll and stretch EVERYTHING!

Fighting Spirit (Time)

For Time:

8 Rounds:

-3 Deadlifts 275#/185#

-9 Burpee box jumps 24”/20”

-4 Clean & Jerks 135#95#

then

Cash out: 85 double unders

OLY DAY: Clean & Jerk


CrossFit VU – CrossFit

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Warm-up

Jump on a bike or rower for 2-3 minutes and foam roll entire body.

Get your gear on and be ready for some stretching and barbell warm up.

Weightlifting

Every 3 Minutes for 21 Minutes (7 sets) – C&J x 2 Reps (2 singles)

Clean and Jerk (7 x 2)

Make these 2 reps singles…. be quick back to the bar, no more than 10 seconds between lifts.

Have fun and lift some heavy shit.

Mobility