Announcements

Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 round

10 Alt. Groiners

5 Bootstrappers

5 Pike Push-Ups

10 Jumping Air Squats

Immediately Into…

2 rounds

5 Barbell DL

5 Hang Muscle Cleans

5 Shoulder Press

5 Push Press

Strength

Barbell Complex (1×1)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex

3 DL + 2 HPC + 1 PJ

*Not a max…aim is to go heavier than the workout weight and focus on mechanics

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scaled

9DL, 6 HPC, 3 PJ

Less weight

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

HERO WORKOUT

“PARTNER DT”

10 ROUNDS FOR TIME*

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.

(Score is Time)