CrossFit – Fri, Oct 9

Announcements

Events coming up:

Barbell 4 Boobs, Saturday oct 24th, from 830-11am. Pre order your shirt TODAY! Deadline is Oct 8.
Halloween WOD, Oct 30th and 31st. Show your cool costumes!
HERO WEEK- Nov 9-14 (closed Veterans day, Nov 11th) Murph will be Saturday from 830 until we are done.
Jinglebell Jam partner comp at SRC Fit: Saturday & Sunday, Dec 5 & 6
Christmas Party at CFVU: Saturday Dec 12th from 1-5pm.

CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

2 ROUNDS

100m Easy Run

20 High Knees

20 Butt Kicks

10 Alternating Samson Lunges

10 Cossack Squats

10 Air Squats

Then Into…

2 ROUNDS

100m Build Run

4 Box Step-Ups

4 Box Jumps + Step Down

8 Light Wall Ball Thrusters

Workout

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
FREEDOM (RX)

“KELLY”

5 ROUNDS FOR TIME

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

(Scored by Time)

INDEPENDENCE (Intermediate)

5 ROUNDS FOR TIME

400m Run

20 Box Jumps (24/20)

20 Wall Balls (20/14)

(Scored by Time)

LIBERTY (Beginner)

5 ROUNDS FOR TIME

200m Run

20 Box Step Ups (20/16)

20 Wall Ball Thrusters (light)

(Scored by Time)

*35 min cap

Cool Down / Accessory

Optional Cool Down (No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 4:00 RUNNING CLOCK

2:00 Bottom of the Squat Stretch

1:00 Calf Stretch on the Wall (each)

1:00 Quad Smash (each)

(No Measure)
Calf Stretch on the Wall

Quad Smash

Optional Accessory (No Measure)

FOR COMPLETION

Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings

(No Measure)

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Calf Stretch In Downward Facing Dog 1 min]( video )

[Alternating Eccentric Calf Activation 1 min]( video )

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.