Announcements
Events coming up:
- 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)
400m Easy Jog (Route Review)
Then Into…
2 ROUNDS
10 Kettlebell Deadlifts
10 Hollow Rocks
10 Banded Pull-Aparts
20m High Knees
Then Into…
5 Kettlebell Romanian Deadlifts (slow on the way down)
10 Kettlebell Swings (workout bell)
5 Kip Swings
3 Pull-Ups (your level’s version)
Strength/Skill
Deadlift
12:00 Clock
3 SETS
6 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FREEDOM (RX)
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
(Score is Time)
INDEPENDENCE (Intermediate)
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
(Score is Time)
LIBERTY (Beginner)
3 ROUNDS FOR TIME
300m Run
21 Russian Kettlebell Swings (light)
12 Ring Rows
(Score is Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
3-4 SETS
6-10 Strict Toes to Bar
10 Standing Banded Pallof Press (each side)
-Rest as Needed b/t Sets-
(No Measure)
Strict Toes to Bar
Banded Pallof Press
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 )
[Good Morning 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.