Monday


Announcements

*4th of July Holiday hours*
8:30 and 12:00 classes only
*Blue Angel Airshow, Sat July 13th*
Closed

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

1:00 Pigeon Pose Each side

1:00 Frog Stretch Each Side

Into…

AMRAP x 6 MINUTES

:30 Bike (Moderate)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

Strength

Workout

Back Squat (5×5 (30×1))

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

20/15 Cal Bike

12 Strict Pull-ups

-15:00 Hard Cap-

Rowing and Thrusters


Announcements

*4th of July Holiday hours*
8:30 and 12:00 classes only
*Blue Angel Airshow, Sat July 13th*
Closed

CrossFit VU – CrossFit

Courtesy of CFHQ 190319

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Warm-up

Foam roll the lower body and back… trigger point your shoulders and be ready to warm-up.

Metcon (Time)

Grenade WOD

Snatch Grip DL + Metcon


CrossFit VU – CrossFit

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Warm-up

As you come in please foam roll your backside (hamstrings, calves, back) and be ready to stretch with the coaches.

Weightlifting

You will have 15 minutes to build to a heavy 3 rep SGDL.

Snatch Grip Deadlift (3, 3, 3, 3, 3, 3, 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

6 Deadlifts (clean grip)

10 Wall balls

10 Push-ups

Men: 225 lb. & 20 lb.

Women: 155 lb. & 14 lb.
Rx+

Men: 275 lb. & 30 lb.

Women: 185 lb. & 20 lb.

Cardio + Core


CrossFit VU – CrossFit

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Warm-up

Coaches will lead a general warm-up.

ESD

Complete a 1 mile run for time THEN REST 5 minutes and complete a 1k row for time.

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: 1000m Row (Time)

Max Effort 1000m Row

Core cash out

2 Rounds of 30 seconds work 15 seconds rest

Plank

Side plank x 2

Birddogs

Hollow Hold

Deadbugs

Reverse Crunch

Sit-ups

Hump Day Burner


Announcements

*4th of July Holiday hours*
8:30 and 12:00 classes only
*Blue Angel Airshow, Sat July 13th*
Closed

CrossFit VU – CrossFit

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Warm-up

As you come in start foam rolling lower body and back. Jump on a bike if you have time to get some blood flowing.

Metcon

Metcon (Time)

Complete for Time:

5 – 10 – 20 – 30 Reps of…

Front Squats

Pull-ups

Burpees over the bar (lateral)

Men: 115 lb.

Women: 75 lb.
Rx+

Men: 135 lb. and C2B

Women: 95 lb. and C2B

Tire Flippin Tuesday


Announcements

*4th of July Holiday hours*
8:30 and 12:00 classes only
*Blue Angel Airshow, Sat July 13th*
Closed

CrossFit VU – CrossFit

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Warm-up

As you come in grab a LAX ball and hit your shoulders. Foam roll the lower body and low back as well.

Coaches will lead a general warm up.

Metcon

Metcon (4 Rounds for time)

4 Rounds For Time:

400 meter run

12 Body weight lunges (6/6)

5 Tire Flips

– Rest 2 Minutes
Rx+

Men: 20 lb. MB (for lunges | hold MB overhead)

Women: 14 lb. MB (for lunges | hold MB overhead)

* Do not include the 2 minute rest period in your time for score.

Mobility

“AMANDA”


CrossFit VU – CrossFit

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Warm-up

General coach lead warm up followed by snactch walk through/warm up for WOD.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Metcon (Time)

Scaled Amanda

Option 1

9-7-5

Power Snatch @ 95 lb./65 lb.

Pull-ups + Ring Dips (Use 2 pull-ups and 2 dips for every 1 muscle-up)

Option 2

9-7-5

Hang power Snatch (choose appropriate weight)

Ring Rows + matador dips (Use 2 ring rows and 2 dips for every 1 muscle-up)
12 minute time cap

MB Cleans, Box Jumps


CrossFit VU – CrossFit

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Warm-up

Foam roll your lower body today. Get on a bike or rower to get a little sweaty.

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:

Medicine-ball cleans

Box jumps

Men: 20-lb. ball, 24-in. box

Women: 14-lb. ball, 20-in. box
Rx+

Men: 30 lb. ball, 30″ box

Women: 20 lb. ball, 24″ box

Metcon (Time)

Intermediate Option

40-30-20-10-5 reps for time of:

Medicine-ball cleans

Box jumps

Men: 14-lb. ball, 20-in. box

Women: 10-lb. ball, 15-in. box

Beginner Option

30-20-15-10-5 reps for time of:

Medicine-ball cleans

Box jumps

Men: 14-lb. ball, 12-in. box

Women: 10-lb. ball, 8-in. box
Scaling

This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.

Mobility

ROMWOD

Triple Threat


CrossFit VU – CrossFit

Courtesy of CFHQ
https://www.crossfit.com/workout/2018/11/27#/comments

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Warm-up

Coaches will lead dynamic mobility with barbell warm-up.

Metcon (Time)

18-15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Toes-to-Bars

Men: 75 lb.

Women: 55 lb.
Rx+

Men: 95 lb.

Women: 65 lb.

Metcon (Time)

Intermediate & Beginner

Intermediate Option

18-15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Hanging leg raises

Men: 55 lb.

Women: 45 lb.

Beginner Option

15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Hanging knee raises

Men: 45 lb.

Women: 35 lb.
Scaling

This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

Overhead Squats + Core Work


CrossFit VU – CrossFit

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Warm-up

Foam roll the lower body and back and be ready for coach lead mobility.

Weightlifting

Every 3 Minutes for 18 Minutes Complete 4 Reps of Overhead Squats. Build through your 6 sets.

Overhead Squat (6 x 4)

These will come from the rig.

Core cash out

2 Rounds – 30 seconds of work 10 seconds of rest

Plank

Side Plank x 2

Hollow Hold

Deadbugs

Strict T2B