ROMWOD/Open gym/WOD make up/DB tempo bench press and push ups


CrossFit VU – CrossFit

Today you may come in and do what ever you want, work on skills, make-up a WOD ya missed earlier in the week or the wod provided.

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Metcon (No Measure)

3-4 sets to build up and warm up then 3-4 more sets at the same load.

7 total Alt sets:

-DB Tempo bench press 3332 (secs up/pause top/secs down/pause bottom)

-5-10 strict T2B
DBs idealy the weight is 50/35# but do what works for you.

3 sets ea for time of Cardiac-attack


CrossFit VU – CrossFit

Set up barbells if possible before wod starts and set off to side. 5mins of BFBs will happen after this wod.

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Metcon (3 Rounds for time)

3 sets ea for time:

-25 AAB Cals

-500m Row

-50 Dubs

-400m Run

**rest 3 mins after ea set**
RX +

3 sets ea for time:

-35 AAB Cals

-500m Row

-100 Dubs

-400m Run

**rest 3 mins after ea set**

DO NOT REDLINE during this workout. keep it 70-80%

Metcon (3 Rounds for time)

Scaled Int:

3 sets ea for time:

-20 AAB Cals

-500m Row

-30 Dubs/60 singles

-400m Run

**rest 3 mins after ea set**
scaled beginner:

Scaled Int:

3 sets ea for time:

-15 AAB Cals

-500m Row

-20 Dubs/40 singles

-200-400m Run

**rest 3 mins after ea set**

5mins of Bar Facing Burpees (AMRAP – Reps)

AMRAP BFBs

ShoulderPlex 1


CrossFit VU – CrossFit

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Warm-up (No Measure)

3Rds (move quickly to sweat but not for time)

-10 wrist rock 3 positions (fingers forward palms down/fingers inward palms up/ fingers back palm down)

-5/5 hip on wall, T-spine twists

-6-8 reps of gymnastic swing kips. MUST HAVE CLEARANCE for feet (aka jump to a bar!)

then

-PVC pipe complex instruction and drills

**10-15mins to complete the above warm up**

Barbell warm up then get to it

Shoulder-Plex (6-6-6-6-6-(6-6-6))

1 Strict press+2 Push Press+3 Jerk
20-25mins Build up to a tough set then (hit 3 sets across at the same load) rest 2mins between sets

5mins of Bar Facing Burpees (AMRAP – Reps)

AMRAP BFBs

Cool Down

Lax ball shoulders

0830 Team WOD/ Open to public workout


CrossFit VU – CrossFit

PLEASE PRE REGISTER IF YOU ARE A NEW FREE TRIAL ON OUR WEBSITE BEFORE ARRIVING.
https://crossfitvu.com/get-started/free-trial-drop/

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Metcon (2 Rounds for time)

Teams of 3 complete the following:

For time:

-100 Power Cleans 95/65#

-Run 400m

-200 WBS 20/14#

then

Core Cash out as a team: 1 person works at a time 200 T2B/HLR for time.
RX: 135/95 & 30/20# WBS

2 scores: 1 for the chipper and one for the cash out.

Each person is working at the same time. Dont lose count… pass on your score to your teammate that switches with you. You will switch after the Team member has returned from the 400m run.

Row a 3k/5k or AAB 5k/10k


CrossFit VU – CrossFit

RX is 5K or 10K
scaled is 3K or 5K

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5k Row (Time)

Max Effort 5k Row

Metcon (Time)

3K Row
Max Effort 3K Row

Air Assault Bike 5K (Time)

Max Effort Air Assault Bike 5k

Air Assault Bike 10K (Time)

Max Effort Assault Bike 10K

Tabata This & ROMWOD


CrossFit VU – CrossFit

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Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

3-4min AMRAPS


CrossFit VU – CrossFit

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Metcon (3 Rounds for reps)

4min AMRAP of:

-10 Hang power cleans 75/55#

-5 Bar facing Burpees

rest 1 min

4min AMRAP of:

-10 Hang power Snatches 75/55#

-20 Dubs

rest 1 min

4min AMRAP of:

-10 Push Press 75/55#

-8 T2B
Scaled:

4min AMRAP of:

-10 Hang power cleans 65/45

-5 Bar facing Burpees

rest 1 min

4min AMRAP of:

-10 Hang power Snatches 65/45#

-20 Dubs/singles

rest 1 min

4min AMRAP of:

-10 Push Press 65/45#

-8 Hanging Leg raise or Rev crunches

score will be total reps for ea AMRAP.**