7 Rounds of Snatching!


Announcements


Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there!

CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/04/17#/comments

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Warm up

Start warming up your shoulders… Use the COS or some bands on the rig.

Metcon

A: Metcon (Time)

7 rounds for time of:

5 power snatches

1 sub-0:45 200-m sprint

If the sprint takes longer than 45 seconds, redo it before moving back to the snatch.

Men: 115 lb.

Women: 80 lb.
Rx+

Men: 135 lb.

Women: 95 lb.

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

B: Metcon (Time)

Intermediate Option

7 rounds for time of:

5 power snatches

1 sub-0:50 200-m sprint

Men: 95 lb.

Women: 65 lb.
Scaling

This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

C: Metcon (Time)

Beginner Option

5 rounds for time of:

5 power snatches

1 sub-1:00 200-m sprint

Men: 65 lb.

Women: 45 lb.

3 – 10 Minute EMOM’s


Announcements


Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there!

CrossFit VU – CrossFit

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Metcon

Metcon (AMRAP – Reps)

8 Minute Alt. EMOM

Turkish Get Ups, 1-3 Reps each arm

Ball slams 14-20 Reps

Men: 44 lb./ 30lb

Women: 26 lb./20lb
Rx+

Men: 53 lb. TKGU

Women: 35 lb. TKGU

Metcon (AMRAP – Reps)

8 Minute Alt. EMOM

Wall balls, 10-15 Reps

Assault Bike, 7-10 calories

Men: 20 lb.

Women: 14 lb.
Rx+

Men: 30 lb WB & 11 or more cals

Women: 20 lb WB & 10 or more cals

Metcon (AMRAP – Reps)

8 Minute Alt. EMOM

Box Jump Overs, 8-10 Reps (24″/20)

Rower, 8-12 Cals
Rx+

Men: 30″ BJ & 13+ Cals

Women: 24″ & 13+ cals

STRENGTH DAY!


Announcements


Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there!

CrossFit VU – CrossFit

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Warm-up

Foam roll really well. Coaches will lead some dynamic stretching.

Weightlifting

After a good long warm-up you will have 35-40 minutes to lift today.

A: Snatch (1, 1, 1, 1, 1, 1, 1)

Build to today’s heavy single

B: Clean and Jerk (1, 1, 1, 1, 1, 1)

Build to today’s heavy single

Mobility

Dubs and Gymnastics


Announcements


Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there!

CrossFit VU – CrossFit

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Warm-up

Roll your calves and trigger point your shoulders

Metcon

Metcon (Time)

4 Rounds for Time:

50 Double Unders

12 Handstand Push-ups

9 Pull-ups

6 Single Arm KB Front Squats (3 each side)

Men: 53 lb.

Women: 35 lb.
Rx+

Men: C2B pull-ups & 70 lb.

Women: C2B & 44 lb.

CrossFit.com WOD 180822


Announcements


Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there!

CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/08/22#/comments

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Warm-up

Foam roll your glutes, hamstrings and calfs. Coaches will lead a good warm-up.

Metcon

Metcon (Time)

For time:

21 deadlifts

Run 400 meters

18 deadlifts

Run 400 meters

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

Men: 185 lb.

Women: 125 lb.
Rx+

Men: 225 lb.

Women: 155 lb.

Metcon (Time)

Intermediate Option

For time:

21 deadlifts

Run 400 meters

18 deadlifts

Run 400 meters

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

Men: 155 lb.

Women: 105 lb.
Scaling

Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Metcon (Time)

Beginner Option

For time:

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

9 deadlifts

Run 400 meters

Men: 135 lb.

Women: 95 lb.

OPEN GYM & ROMWOD


CrossFit VU – CrossFit

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Metcon (No Measure)

We will have a WOD on the board for you to do if you have nothing to do on your own.

Today is a great way to honing your skills and do some drills with the coach roaming around to help you out.

CrossFit.com WOD 180819


CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/08/19#/comments

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Warm-up

Foam roll lower body really well. Stretch and activate shoulders with COS.

Metcon

Metcon (5 Rounds for reps)

5 2-minute rounds of:

10 burpees

200 meter sprint

Max-rep burpees

Rest 3 minutes between rounds.
Each round will be scored by reps. Everyone should get the 10 burpees and 200m run (run = 1 rep) 11 reps + how many burpees you get at the end.

Metcon (5 Rounds for reps)

Beginner Option

4 2-minute rounds of:

5 burpees

200-m sprint

Max-rep burpees

Rest 3 minutes between rounds.
Scaling

Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

HERO WOD – MICHAEL CAMELO JR


CrossFit VU – CrossFit

https://wodwell.com/wod/michael-camelo-jr/

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Warm-up

Metcon

MICHAEL CAMELO JR – HERO WOD (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

5 Clusters (135/95 lb)

31 Push-Ups

20 Box Jumps (20/14 in)

18 Kettle Bell Swings (53/35 lb)
CAPE CORAL FIRE DEPARTMENT MEMORIAL WOD

We first saw this workout posted on Instagram by numerous CrossFit boxes in the Southwest Florida. One of the posters, Derek Anderson of CrossFit Estero (Fort Myers, Fl, USA), told us the workout was created by Timothy Lester of the Cape Coral Fire Department, as a memorial for Michael. The time and rep scheme represent the year 2006, when Michael became a firefighter, and 5/31/2018, when he passed away.

From Fire Chief Ryan W. Lamb: “It is with deepest sympathy and regret that I announce the passing of Cape Coral Fire Engineer/Driver Michael Camelo Jr. Michael passed away today [May 31, 2018] at 2:52pm after suffering a brain aneurysm yesterday morning. He was surrounded by his friends and family and with members of the Cape Coral Fire Department standing vigil. We are greatly saddened by his untimely death. This is not only a great loss to the Cape Coral Fire Department and his family, but to the entire Southwest Florida community. We all lost a Brother today.”

Engineer Camelo leaves behind two young children. Multiple gyms in the area, including CrossFit Salvation and CrossFit Cape Coral, raised funds for Michael’s family shortly after his passing.

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

Hang Power Snatch (95/65), 6 – 8 Reps

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

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

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