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)

EMOM x 10 MINUTES

MIN 1 – :45 Bike @ Mod Pace

MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out

MIN 3 – :45 Up-Downs

MIN 4 – 8 Slow Air Squats + 8 Bootstraps

MIN 5 – :45 DBL DB Seesaw Row

Coaches Note — After completion of the Warm-Up keep the DBs and begin the Teaching section.

Workout

Metcon (Calories)

4 SETS ON A 5:00 RUNNING CLOCK…

COMPLETE 2 ROUNDS

10 Ring Rows

20 Jumping Air Squats

30 Double Unders

Then Immediately Into…

Max Cal Bike in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Calories)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS (:20 ON /:10 OFF)

MOVT 1 – Push-Ups

MOVT 2 – Push-Up Plank

*Alt. Movements for 8 Sets Total.

(Score is Reps of Push-Ups)