WOD

Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. Closed Labor day- Monday, Sept 1. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Warm Up 200m Run 16 Alt Lunges 5 Inchworms + Push Up 10 Medball Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 15 50 Wall Balls 20/14 30 Box Jump Overs 24/20″ 10 Wall WalksRX+ 30/24” box WW + WFHSPU Scaled/Masters AMRAP 15 30 Wall Balls (any weight) 20 Box Jumps 20″ (or less) 10 Inch Worms Strength...
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Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. Closed Labor day- Monday, Sept 1. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Whiskey 9 (Time) For Time: with a partner and a 20/14# vest Buy in: 800m Run Then 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# Cash out: 800m Run w/ KB 53/35#30 min cap Scaled/Masters Buy In: 800m run (split w/ partner) 2 rounds 35 burpee + RR 34 box step ups...
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Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. Closed Labor day- Monday, Sept 1. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Warm Up 2:00 machine of choice Barbell Prep Strength Power Clean + Jerk (EMOM x 15 1 rep) Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 Power Cleans (135/95) 7 Laterall BB Burpees 7/8, 7/9, 7/10, etcRX+ 155/105 Scaled/Masters AMRAP 8 7 DB Hang Power Cleans (any pair) 7 Burpees no increase in reps
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Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. Closed Labor day- Monday, Sept 1. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Warm Up 4 Rounds Bike (or other machine) :30 on / :30 off increase effort each round then 2 Rounds 50 Single Unders 15 Air Squats Metcon (Weight) Every 5:00 for 30:00 15/12 Calorie Bike 60 Double Unders 5 Front Squats*from floor..buildingRX+ 20/15 cal bike Scaled/Masters Every 5:00 for 30:00 12/10 Calorie Bike 60 Single Unders 10 Goblet Squats
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Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. Closed Labor day- Monday, Sept 1. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 10 Muscle Snatch 10 OHS 10 Kip Swings Metcon (Time) 3 Rounds 400m Run 9 Squat Snatch (115/85) 9 BMU 16 Min CapRX+ 155/105 12 Squat Snatch 12 BMU Scaled/Masters 3 Rounds 400m Run 16 DB Snatch (any DB) 16 Ring Rows Strength 1 Power Snatch + 1 Squat Snatch (Every 1:30 for...
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