Good bye 2018 and Happy New Years WOD


Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

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Metcon (Time)

12 months of Pain, For time:

Jan 31- Jumping Lunges/Step back lunges

Feb 28- HSPU/ HR Push ups

Mar 31- Air squats

Apr 30- Box jumps 24/20″

May 31- T2B

Jun 30- Walking lunges

Jul 31- Pull ups/C2B

Aug 31- KBS 53/35#

Sept 30- Strict press 45/35#

Oct 31- WBS 20/14#

Nov 30- DUBs

Dec 31- Burpees

Deadlifts, DB Bulgarian Split squats & Pull ups


Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

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Warm-up

MOB, Go over the movements, and then warm up for 12mins to your working loads for the WOD.

Metcon (No Measure)

E2MOT2M for 24 mins (4 sets) alternate between

-10/10 DB bulgarian split squats

-5-10 Strict Pull ups right into AMRAP kipping Pull ups

-Deadlift 5-10 tough reps
scaled:

-light DB’s or no DBs

-ring rows or vertical banded strict pull ups.

rest is between movements. ideal working time is 75 secs per movement.

Get swole, go fast then smoke the midline


Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

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Metcon (5 Rounds for reps)

ALT Every 90 sec OT 90 sec for 5 sets

-6-10 reps Bench Press 135/95#

-10/7 cals AAB

-30 secs of Abmat Sit ups
RX+ 165/110#

scaled 75/55# or less

12 Days of Christmas WOD


Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

If classes are big we will start this workout in 5-10min waves. We are planning on this workout to be a little longer. Come out and enjoy jingling your bells before Christmas. Appropriate Christmas attire is encouraged! 🙂

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12 Days of Christmas CFVU (Time)

For Time:

-1 Deadlift 225/155#

-2 HSPU

-3 C2B pull ups

-4 Burpees

-5 Sumo DL High pull 75#/55#

-6 Thrusters 75#/55#

-7 Strict sit ups

-8 KBS 70/#53#

-9 HR Push Ups

-10 Box Jumps 24″/20″

-11 WBS 20#/14#

-12 OHS 75#/55#

Team WOD suprise


Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

Come get some and we will build the wod of your choice. choose wisely.. hehehe

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Back Squat & Weighted push ups Super sets


Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

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Back Squat (7-5-3-7-5-3-7-5-3)

Alternate sets with Push ups. record you final set of 10 and other loads in comments box.

*if possible try to go heavier than last week. If you’re not comfortable or developing your squat, then stay the same.

Weighted Push ups (10-10-10-10-10)

Place weights on back and complete PROPER push ups
scale push ups as needed.

Core cash out

Be sure to hit the core post wod. Lifting without doing core accessory will lead to back injuries. MOB and Core may need to be done on your own.

3 RDS:

-20-30 reps of deadbugs

-10-15 reps Leg lifts

-10-20 flutter kicks

Helen+ ROMWOD


Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

“Macho Man” EMOM


CrossFit VU – CrossFit

Courtesy of Ben Burgeron & CFNE

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Macho Man (AMRAP – Rounds)

18min EMOM Limit

-3 Power Cleans

-3 Front Squats

-3 Jerks

Rx: 115/75#

Rx+ 135/95#

RX++ 155/105#

designate which level in comment box is doing RX+.

** true RX is 185/135#
Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

2min DRILL x 24mins


CrossFit VU – CrossFit

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Metcon (No Measure)

Every 2mins alternate for 24mins (4sets) complete the following:

A- 250m Row for time

B- 7-10 reps Bent over row w/ a loaded BB.

C- 5-12 reps strict pull ups
scaling:

-deep Ring rows or banded strict pull ups.

-load the barbell with a weight you can handle for the duration.

-row should NOT take more than 1min. If it does switch to 200m row.