Announcements August 4th- Fighting Spirit Fundraiser WOD for BeTheMatch.org. This organization provides care, treatment, travel and so much more to those affected by Leukemia. It’s been 10 years running and will continue to do this every year to help others. Please join us as we work out all day on that Friday for a good...Read More
Announcements August 4th- Fighting Spirit Fundraiser WOD for BeTheMatch.org. This organization provides care, treatment, travel and so much more to those affected by Leukemia. It’s been 10 years running and will continue to do this every year to help others. Please join us as we work out all day on that Friday for a good...Read More
CrossFit VU – CrossFit Warm Up 2 Rounds 10/10 SL Bent Knee Calf Raise (wall) 10 Ring Rows 10 Tuck Ups Metcon (AMRAP – Rounds and Reps) AMRAP 20 2:00 on / 1:00 off [7 Sets] 15 TTB 45 DU 15 D-DB Bent Over Row (35/20s) 45 DU *pick up where left offScaled/Masters 15 HKR...Read More
CrossFit VU – CrossFit Warm Up 3 rounds 10 Turkish Sit Ups 10 banded goodmornings 10 plate around the worlds Review DL Strength Deadlift (Every 1:30 x 8 sets Tempo (40X1) x 3 reps ) Build throughout…Moderate load Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups10 min cap Target: 5-7 min Scaled/Masters...Read More
CrossFit VU – CrossFit Warm Up Tabata 3 sets 20 sec on/10 sec off x 8 Row or Bike Groiners Hamstring walkouts Bootstrappers *rotate through each movement Review MBC Metcon (Time) For time 50-40-30-20-10 Row cals 15-15-15-15-15 MBC (20/14) 25 min capRX+ 30/20 Scaled/Masters 40-30-20-10-5 Row cals 10-10-10-10-10 MBC (14/10) Finisher AMRAP 6 5/5 plank...Read More
CrossFit VU – CrossFit Metcon (Time) Teams of 2 Buy In: 600m run (together) into.. 12 rounds (I go, you go) 10 TTB 12 Alt DB Hang Snatch(35/25) Cash Out: 600m run 30 min capRX+ 50/35 Scaled/Masters Buy In: 400m run into 8 rounds 10 HKR 12 Alt Db Snatch (25/20) Cash Out: 400m runRead More
CrossFit VU – CrossFit Warm Up 2 min row or bike 2 rounds 5 inchworms :15 table top hold 5/5 pike shoulder taps Gymnastics Skill (AMRAP – Reps) HSW Skill Work + WOD Skill Work 5:00 Practice (Pick 1 option) Inverted Box or Rower HSW WF HS Shoulder Taps/Shifts Partner assisted HSW w/ PVC Then.....Read More
CrossFit VU – CrossFit Metcon (Time) For Time: 24-20-16-12-8-4 HR Push Ups Single DB Split Squat (Split reps) V Ups 17 min capScaled/Masters 20-16-12-8-6-4 HR Push Ups Single DB Split Squat Alt V Ups Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm Up ATYT x 10 into 20 SU 5/5 squat reach ups 20 DU 5/5 Cossack squats w/ OH reach Barbell Prep Metcon (Time) For Time: 100 SU 20 Power Snatch 95/65 80 DU 30 OHS 60 SU 40 SDLHP 40 DU *18 Time Cap 2:00 Rest Directly into.. EMOM x...Read More
