WOD

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – CrossFit

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Fighting Spirit (Time)

For Time:

8 Rounds:

-3 Deadlifts 275#/185#

-9 Burpee box jumps 24”/20”

-4 Clean & Jerks 135#95#

then

Cash out: 85 double unders
RX+

DL 315/205#

C&J 155/105#

scaled will scale as needed when the time comes to peel weight off bars.

20min Time caps + 5mins or warm up/settle in time.

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Alt. DB Rows in Plank*

5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press

5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift

* In the top of a push-up, alternate row (right) + row (left)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 Up-Downs + 10 Alt. DB Renegade Rows

MIN 2 – 5 Up-Downs + 12 DB Push-ups

MIN 3 – 5 Up-Downs + 14 DB Suitcase Deadlifts

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – NC30

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Warm-up

Warm-up (No Measure)

Play a game!

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 7 MINUTES*

2-4-6-8-10 …

DB Power Cleans

Sit-ups

*After each full set of DB Power Cleans and Sit-ups, perform 5 Air Squats.

-Rest 3:00-

Repeat AMRAP!

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – CrossFit

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Warm-up (No Measure)

PLAY A GAME:

Hand ball teams of 3-4 in 2min increments

or

Musical Med Balls for 10mins

-post game stretches

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

-100m Sprint

-25 Ball slams 30/20#

-10/10 SA RKBS 53/35#

-7/5 T2B
15min AMRAP

-100m Sprint

-25 Ball slams 20/10#

-10/10 SA RKBS 35/26#

-10 HLR

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row (Stays the same)

7 Squats → Front Squats (PVC) → OH Squats (PVC)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Row (EZ → MOD Effort)

25ft. High Knees

1:00 Bike (Mod Effort)

25ft. Butt Kickers

100m Run (Hard Effort)

10 Straight Leg Swings (forward/back + Side to Side)

Workout

Metcon (Time)

FOR TIME

750/500m Row

600m Run

40/30 Cal Bike

-Rest 2:00-

40/30 Cal Bike

600m Run

750/500m Row

-20:00 Hard Cap-

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single-Unders → 30 Double-Unders

5/5 Single Arm DB Deadlift (DB inside the feet)

10 Alt. Single DB Lunges (Hold DB Horizontally)

5/5 Hang DB Snatch

10 Alt. DB Overhead Lunges (Right arm)

5/5 DB Snatches from the ground

10 Alt. DB Overhead Lunges (Left arm)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 DB Snatches (Right Arm)

6 Alt. DB Overhead Lunges (Right Arm)

60 Double-Unders or 120 Single-Unders

6 DB Snatches (Left Arm)

6 Alt. DB Overhead Lunges (Left Arm)

-Rest 3:00-

Repeat AMRAP!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

:30 Hollow Hold

30 Weighted Russian Twists

:30 Side Plank (R/L)

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups

Announcements

-Fighting Spirit, Saturday Aug 17th. starts at 9am!! Come on out and party, wod, and help save lives from Cancer.
-Closed Monday AM Classes. PM classes only on Aug 19th.

CrossFit VU – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Russian Kettlebell Swings

10 Jumping Air Squats

5/5 Single Leg Glute Bridge-Ups

5 Straight Arm Kettlebell Swings

5 High Pull + Punch Kettlebell Swings

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 Cal Bike

25 Kettlebell Swings

-16:00 Time Cap-

CrossFit VU – NC30

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Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 12 DBL Russian Kettlebell Swings

MIN 2 – Max Wall Sit

MIN 3 – 12 KB Push Press

MIN 4 – Max DBL KB Front Rack Hold

Optional Finisher

Warm-up (No Measure)

3 SETS

Max Banded Lat Pull Downs

Max Banded Tricep Extensions

-Rest as Needed b/t Sets-