Tuesday

6
Sep

Tuesday

Announcements

9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.
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)

Make sure your bar is ready to rock!

3 ROUNDS

1:00 Row*

6/6 DB Arnold Press

6/6 Single DB FR Reverse Lunges

*1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke

Extended Warm-up

Metcon (No Measure)

2-3 SETS FOR QUALITY

10 Quality Strokes on Rower*

5 Tempo Strict Press or Strict HSPU**

10/10 Bodyweight Split Squats

-Rest 1:00 b/t Sets-

*Focus on perfect mechanics of Legs-Hips-Arms rowing

**Tempo is (30X1). For HSPU…add deficit or a vest for additional challenge.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

10 Shoulder to Overhead (135/95)|(95/65)

10 Back Rack Reverse Lunges

(Score is Time)

KG BB: (60/42.5)|(42.5/30)