CrossFit.com 180811 + ROMWOD


Announcements

HERO WEEK Nov 5-9, 2018. We will be closed Saturday, Nov 10th and Monday Nov 12th in Observance of Veterans Day. We will resume regular schedule Tuesday. Home wods will be provided.
**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

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Warm-up

Foam roll and trigger point shoulders. Coaches will lead a warm up.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

Men: 155 lb.

Women: 105 lb.
Rx+

Men: 185

Women: 125

Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

Men: 135 lb.

Women: 95 lb.
Scaling

Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 hanging knee raises

Men: 95 lb.

Women: 65 lb.

Mobility

CrossFit.com WOD 180619


Announcements

HERO WEEK Nov 5-9, 2018. We will be closed Saturday, Nov 10th and Monday Nov 12th in Observance of Veterans Day. We will resume regular schedule Tuesday. Home wods will be provided.

CrossFit VU – CrossFit

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Warm-up

Get the blood flowing on a bike or rower for 2-3 minutes and foam roll.

Metcon

Metcon (Time)

4 rounds for time of:

15 Medball sit-ups

30 thrusters

45 double-unders

Men: 20 lb. & 65 lb.

Women: 14 lb. & 45 lb.
Rx+

Men: 30 lb. & 95 lb.

Women: 20 lb. & 65 lb.

Metcon (Time)

Intermediate Option

4 rounds for time of:

10 Medball sit-ups

30 thrusters

45 double-unders

Men: 14 lb. & 45 lb.

Women: 10 lb. & 35 lb.
Scaling

This workout is light and quick. The dose of Medball sit-ups is relatively low. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Metcon (Time)

Beginner Option

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders

Shuttle Run Fun


CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/04/25#/comments

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Warm up

Start foam rolling legs, calfs. Coaches will lead a dynamic warm up

ESD

5 – 10 – 15 Shuttle Run (10 Rounds for time)

10 rounds, each for time:

5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.
Today would be a good day to wear a watch or bring a stop watch.

Scaling

Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

B: Metcon (7 Rounds for time)

Beginner Option

7 rounds, each for time:

5-10-15-yard shuttle sprint

Accessory Work

Metcon (No Measure)

Core Cash Out

Tabata Style: 20 sec. work/10 sec. rest

2 Rounds Total:

Plank

Plank with knees to elbow

Side Plank (20 sec each side)

Hollow Hold

Sit-Ups

Reverse Crunches

Dead Bugs

STRENGTH | OLY DAY!


CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower and get warm… get your gear on and be ready to warm up with the coaches.

Weightlifting

Power Snatch (5 x 3)

Every 3 minutes for 5 sets complete 3 reps.

Snatch Balance (4 x 3)

Every 3 minutes for 4 sets complete 3 reps.

Overhead Squat (4 x 3)

Every 3 minutes for 4 sets complete 4 reps. These will come from the rack.

Mobility

Stretch and foam roll after lifting.

4 Person team Saturday HALLOWEEN GRINDER


CrossFit VU – CrossFit

HAPPY EARLY HALLOWEEN! Get that costume on and get ready to wod it out with your team of 4. Try to get your team together tonight via text or FB page. This wod is going to be a good one!! Hydrate and eat a little something. we will have a winner to announce for best costume by Sunday.

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Warm-up

Foam roll when you come in… Coaches will lead a FUN warm up!

Metcon

Metcon (AMRAP – Rounds and Reps)

0-16 Minutes AMRAP:

8 Front Squats 95/65#

8 T2B
4 person teams. Partners A&B will do a rd each then tag out for partners C&D to do a round EACH.

Rx+

135/95#

scaled:

-8 FS 75/55#

-8 HLR or rev crunches

Metcon (Time)

16:01 UNTIL YOUR FINISHED FOR TIME:

Partners A&B ALT movements ea rd.

4Rds

-14 slam balls 30/20#

-5/5 sandbag get ups

**switch**

Partners C&D ALT movements ea rd.

4Rds

-10 WBS 20/14#

-10 Pull ups
RX+ 30/20 wbs & C2B

scaled:

-slam balls 20/10

-WBS 14/10#

– Banded pull ups or ring rows

2018 PBB Chipper WOD


CrossFit VU – CrossFit

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Warm-up

Metcon

Metcon (Time)

For Time:

40 T2B

30 Wall Balls

20 Pull-ups

10 OHS

Men: 20 lb. WB, 95 lb. OHS

Women: 14 lb. WB, 65 lb. OHS
Rx+

40 T2B

30 WB 20/14

15 Bar Muscle-ups

10 OHS 135/95

Metcon (Time)

Scaled:

For Time…

30 Hanging Knee Raises or reverse crunches

30 WB 14/10

20 Assisted Pull-ups or ring row

20 OHS @ 75 lb./55 lb. OR Front Squats @ 115 lb./75 lb.

“Girls Week” – Cindy or Mary


CrossFit VU – CrossFit

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Warm-up

Metcon

Both of these WOD’s are 20 minute AMRAPS so choose the one that fits your skill level.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups