Announcements

Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run @ Mod Pace

6 Push-Up to Pike

7 Up-Downs

8 DBL DB Push Press

Coach’s Note — After completion of the Warm-Up, DBs can be put away in preparation for our Skill

Skill

Metcon (No Measure)

2 SETS FOR QUALITY

:20 Alt. Handstand Shoulder Taps

-Rest as needed b/t Sets-

Then Into…

2 SETS FOR QUALITY

3 Strict HSPU*

+

:20 HS Hold

*(30X1) Tempo Optional.

(No Measure)

Workout

Metcon (1 Rounds for time)

3 SETS FOR TIME

200m Run

Immediately into…

2 ROUNDS

7 Push Jerk (155/105)|(115/75)

7 Handstand Push-Ups*

Immediately into…

200m Run

-Rest 1:30 b/t Sets-

*Strict HSPU Optional

(Score is Slowest Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

KG BB: (70/55)|(50/35)