The BEST Partner WOD you will EVER do!


CrossFit VU – CrossFit

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Warm-up

Coaches will lead a good dynamic warm-up.

Metcon

If it is raining…. Row 500 meters instead of running.

THE BEST DAMN PARTNER WOD EVER! (AMRAP – Reps)

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (95/65 lb)

RKB Swings (53/35 lb)

Wall Ball (20/14 lb)

Box Jumps (24″/20″)
Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements.

The Friday Finisher!


CrossFit VU – CrossFit

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Warm-up

Use the COS or Yellow/orange bands to warm up your shoulders. Foam roll the lower body.

Metcon

Metcon (Time)

4 Rounds for Time:

9 Power Snatches (95/65)

9 T2B

18 Slam balls 30/20#

200 Meter Run
Rx+

PS @ 115/75

*if 135/95 is used for Isabel then use it for this wod.

Get Your Fitness On!


CrossFit VU – CrossFit

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Warm-up

Coaches will lead a good dynamic warm-up

Metcon

This will be a 3 part workout. Everyone will do part A together. Part B and C will be split up into two groups (depending on class size).

A: Metcon (No Measure)

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg

Station 2 – Hamstring Curls with floor slides x 10-12 reps

Station 3 – Barbell Rollouts (Abs) x 10 reps

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

B: Metcon (AMRAP – Reps)

For max reps:

3 Minutes of Burpee Box Jump Overs (24″/20″)

Rest 60 seconds, and then…do part C

C: Metcon (Calories)

For max calories:

3 Minutes of Rowing

STRENGTH | OLY DAY!


CrossFit VU – CrossFit

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Warm-up

Get on the bike or rower for 2-3 minutes and get your gear on.

Weightlifting

A: Metcon (3 Rounds for weight)

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 2 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 2 rep @ 80+% of 1-RM Clean

Mobility

Calorie Burner B4 Turkey Day


Announcements

**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

Metcon

Metcon (Time)

For time:

50 Kettlebell Swings

40 Walking Lunges with Farmer’s Carry (DB)

30 Burpees

20 Dumbbell Thrusters

10 Pull-ups

20 Dumbbell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

Men: 53 lb. KB & 35 lb. DB

Women: 35 lb. KB & 20 lb. DB
Rx+

Men: 70 lb. KB & 50 lb. DB & Bar Muscle-ups

Women: 44 lb KB & 35 lb. DB & C2B-PU or BMU

STRENGTH | OLY DAY!


Announcements

**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Get on a bike for 2-3 minutes. Foam Roll. Get all your gear on.

Weightlifting

Metcon (3 Rounds for weight)

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

RD1

Every minute on the minute, for 4 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

RD2

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 2 reps @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

RD3

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 2 reps @ 80+% of 1-RM Snatch

Mobility

Run, Dubs, & Pull-ups!


Announcements

**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Coaches will lead a good dynamic warm up. Foam roll lower body as you come in.

Metcon

BRING YOUR OWN JUMP ROPE!

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run

40 Double-Unders

20 Pull-Ups
Rx+

800 Meter Run

50 Double-Unders

20 Chest-to-Bar Pull-Ups

Metcon (4 Rounds for time)

Intermediate

Every 8 minutes, for 32 minutes (4 sets) for times:

600 Meter Run

40 Double-Unders or 80 singles

20 Assisted Pull-Ups or jumping pull-ups

Metcon (4 Rounds for time)

Beginner

Every 8 minutes, for 32 minutes (4 sets) for times:

400 Meter Run

80 Single under

20 Ring Rows

Partner WOD – Thrusters & Rowing


Announcements

**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Coaches will lead a fun warm up

Metcon

Metcon (5 Rounds for reps)

With your partner, complete the following however you would like…BUT…. Each partner must row at least twice.

5 2-minute rounds of:

10 thrusters

200-m row

Max-rep thrusters

Rest 2 minutes between rounds.

Men: 95 lb.

Women 65 lb.
Score each round… 10 Thrusters + Row (11 Reps) + max rep thrusters = your score per round.

Rx+

Men:115 lb.

Women: 75 lb.

Metcon (5 Rounds for reps)

Intermediate Option

5 2-minute rounds of:

10 thrusters

200-m row

Max-rep thrusters

Rest 2 minutes between rounds.

Men: 75 lb.

Women 55 lb.

Metcon (4 Rounds for reps)

Beginner Option

4 2-minute rounds of:

7 thrusters

150-m row

Max-rep thrusters

Rest 2 minutes between rounds.

Men: 45 lb.

Women 35 lb.

Kick in the A$$ | Part 4


Announcements

**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Foam roll really well… coaches will lead a warm-up.

Kick in the A$$ | Part 4 (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run

8 Handstand Push-ups

8 Deadlifts (155/105)

8 Burpees over the bar (lateral)

400 Meter Run
Rx+

Deadlifts @ 185/125

Mobility

Wall Balls + Pull-ups & ROMWOD


Announcements

**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Foam roll the lower body and lats really well.

Metcon (Time)

For time:

40 wall-ball shots

40 pull-ups

25 wall-ball shots

25 pull-ups

15 wall-ball shots

15 pull-ups

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.
Rx+

For time:

50 wall-ball shots

50 pull-ups

35 wall-ball shots

35 pull-ups

20 wall-ball shots

20 pull-ups

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

Metcon (Time)

Intermediate Option

For time:

35 wall-ball shots

35 assisted pull-ups or jumping pull-ups

20 wall-ball shots

20 assisted pull-ups or jumping pull-ups

10 wall-ball shots

10 assisted pull-ups or jumping pull-ups

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

Metcon (Time)

Beginner Option

For time:

35 wall-ball shots

35 ring rows

20 wall-ball shots

20 ring rows

10 wall-ball shots

10 ring rows

Men: 14-lb. ball

Women: 10-lb. ball

Mobility