Announcements

Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS

:30/:30 Single Leg Swings (L/R)

:30 Max Bar Hang

:30 Scap Push-Ups

Immediately into…

3 SETS

5 Perfect + Slow Push-Ups

3 Perfect + Slow Ring or Body Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

3 Strict Pull-Ups*

6 Hand Release Push-Ups**

12 Sit-Ups***

24 Slam Balls (30/20)|(20/10)

*Strict Chest to Bar optional

**Deficit Push-Ups optional

***GHDSU optional

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

Max Cal Bike

(Score is Calories)

*P1 rides the bike for Max Cals while P2 completes 2 full rounds of the following AMRAP…

3 Strict Pull-Ups

6 Push-Ups

12 Sit-Ups

15 Slam Balls

After 2 full rounds, partners switch. Score for the workout is total Cals earned on the bike.

Finisher

Metcon (No Measure)

FOR QUALITY

18-15-12-15-18

Single DB Curl (Athlete Choice)

Russian Twists*

*L+R = 1 Rep

(No Measure)