CrossFit – Wed, Feb 18

Announcements

2026 Gymnastic clinic mar14th.webp

HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!

DATES TO REMEMBER

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.

CrossFit VU – CrossFit

Warm Up

Line drills

HALO band + Shoulder band warm up (coaches choice)

200m easy pace

200m med pace

200m tough pace

then pull up progression and warm up.

WOD

Retest, Jan 5th

For time:

Run 1 mile (10min CAP)

rest 5 mins

Then

1 min AMRAP of Strict pull ups

rest 3 mins

1 min AMRAP of Kipping pull ups

1-Mile Run (Time)

Max Effort 1-Mile Run
Run 1 mile (10min CAP)

(3mile (4.8km) on Echo or 2k row)

1min AMRAP Strict Pull ups (AMRAP – Reps)

Scaled: (banded strict)

1min AMRAP Kipping Pull ups (AMRAP – Reps)

Scaled: (banded kipping or ring row w/ feet under rings)

Cooldown

400m cool down walk

banded lat stretch on rig

wrist rocks