HERO WOD Friday: “WOOD”


CrossFit VU – CrossFit

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Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
RX- BBJs 24/20″ & Barbell 95#/65#

Scaled Int:

5rds

-400m run

-10 BBJ 20″ or less

-10 SDLHP 75#/55# or less

-10 Thrusters 75#/55# or less

Scaled Beginnner:

3rds

-400m run

-10 BBJ 20″ or less

-10 SDLHP 75#/55# or less

-10 Thrusters 75#/55# or less

Bench Press & a couplet


CrossFit VU – CrossFit

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Bench Press (5-5-5-5-5-5-5)

Take 17mins to find a 5RM bench press. Coaches will teach how to spot properly. Everyone needs a spotter. if you do not then leave the clips off the bar. rest 90 secs between heavier sets.

Metcon (Time)

For time:

-100m Row

-5-7 push ups
15min Time cap

RX+ 10 push ups

If we run out of rowers then 10/7 cals on the bike

The Badger Gauntlet


CrossFit VU – CrossFit

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Warm-up

Coaches will lead some dynamic mobility for the WOD.

ESD

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Your 1 Mile time needs to be under 9 minutes for todays WOD.

Scale to an 800 Meter run if need be.

5 Minute Rest Period starting when last person finishes.

B: 1000m Row (Time)

Max Effort 1000m Row
2 x 1000 meter row

Rest at least 3:30 minutes before next row.

Post your BEST TIME

C: 400m Run (Time)

Max Effort 400m Run
3 x 400 meter runs

1:30 rest between each run.

Post your BEST TIME.

D: Metcon (4 Rounds for calories)

4 Rounds of 30 seconds on the AAB for MAX Calories.
Record each round of cals.

Rest at least 2 minutes before next round.

Deadlifting and DL/BJ WOD


CrossFit VU – CrossFit

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Warm-up (No Measure)

-ROW 1K. Not maximal but get sweaty and lose a breath a bit.

3 rds

-5 slow barbell good mornings

-5/5 worlds greatest stretches

-5 inch worms

Barbell DL instruction

Deadlift (3-3-3-3-3-3-3)

Build to a heavy NOT maximal triple. rest as needed.

Metcon (Time)

21-15-9 reps for time:

Deadlifts 250/170#

box jumps 30″/24″
RX+ 315/215# (this is really hard and your Deadlift triple should be over 405#)

10min TIME CAP

Metcon (Time)

Intermediate

21-15-9 reps for time:

Deadlifts 205/140#

box jumps 30″/24″
10min time cap

Metcon (Time)

Beginner

21-15-9 reps for time:

Deadlifts 155/105# or less

box jumps 24″/20″ or less
10min time cap

4-3min AMRAPS


CrossFit VU – CrossFit

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Metcon (4 Rounds for reps)

(0-3mins) 3min AMRAP

-10 OHS 95/65#

-10 C2B pull ups

(3-6mins)3min AMRAP

-12 OHS 95/65#

-12 C2B pull ups

(6-9mins)3min AMRAP

-14 OHS 95/65#

-14 C2B pull ups

(6-9mins)3min AMRAP

-14 OHS 95/65#

-14 C2B pull ups
Goal is 2 rds in each set. if you finish 2rds within 3mins, any time left over is rest until the next amrap.

score is your reps completed in each amrap. 4 scores will be recorded.

scaling:

– lighten load

– chin over the bar pull ups

– jumping pull ups

– ring rows

Metcon (4 Rounds for reps)

(0-3mins) 3min AMRAP

-6 OHS 75/55# or less

-6 pull ups

(3-6mins)3min AMRAP

-8 OHS 75/55# or less

-8 pull ups

(6-9mins)3min AMRAP

-10 OHS 75/55# or less

-10 pull ups

(6-9mins)3min AMRAP

-12 OHS 75/55# or less

-12 pull ups
Do this if RX is our of your skill level. if unsure ask a coach.

scaling:

Front squat if needed

jumping pull ups

ring rows

5mins of Bar Facing Burpees (AMRAP – Reps)

AMRAP BFBs

WL-Power Cleans & WOD Burner


CrossFit VU – CrossFit

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Warm-up (No Measure)

10-15mins warm up

-elevate HR

-Dynamic stretches

-PVC warm up and barbell warm up

Power Clean (3-3-3-3-3-3-3)

15mins to build to a heavy triple maximal if possible. Build to your desired skill level and comfort.

Metcon (5 Rounds for time)

5 Rds Ea for time:

-5 PC 80% of what you found

-150m sprint (75m down and back)

rest 1min

The Incredible Hulk


CrossFit VU – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20 min AMRAP with 95/65#

-5 Deadlifts

-5 Hang Power Cleans

-5 Front Squats

-5 Push Press

-5 Back Squats

*rest between rounds. Barbell must stay in your possession through each round. Every time you drop the bar within a round, you will complete 5 lateral burpees over the bar.
RX+ 115/75#

score will be total rounds and reps completed. Annotate burpees in comment box.

5mins of Bar Facing Burpees (AMRAP – Reps)

AMRAP BFBs