Announcements
DATES TO REMEMBER
- Bring A Friend (BAF) week Jan 26-31. Event posted for the year schedule.
- Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event up)
- Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
- Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.
CrossFit VU – CrossFit
WOD
Warm up
400m run into
PVC pipe warm up
2 rds
-10 pass throughs
-10L/10R around the worlds
then
burgener warm up with barbell.
WOD:
CrossFit Games open wod 13.4
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
Scaled:
Less weight
HLR/HKR or Tuck Ups
Rest 5 mins
10 mins to find 1RM clean and jerk
CrossFit Opne 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
Scaled:
Less Weight
HLR/HKR or Tuck Ups