WOD

Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up ‘Burgener Warm Up’ +3 Burpees between each progression 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#Scale/Masters Other weight scales (75/45)(115/65)(135/95)(185/115) (75/45)(95/55)(115/85)(155/105) Or AMRAP 17 15 Burpees 15 Alternating DB Snatch 1:00 Rest Strength Farmer’s Carry (In 10:00 complete 3 x 100 meters (AHAP))
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Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 Row 10 Jumping Squats 20 Alt. V-Ups Metcon (Time) For Time 3 Rounds 400/350m Row 21 Toes to Bar 15 Front Squats 155/105 2:00 Rest 18 Min CapScale/Masters 3 Rounds 400m Row 20 Abmat Sit Ups 15 Goblet Squats 2:00 Rest Rx+ Ski Erg 185/135 Strength Back Squat (Every 2:00 for 10:00 5-5-3-3-1)
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Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 22 8 Burpee Box Jumps 24/20″ 8 Power Cleans 135/95 8/8, 8/10, 8/12, etc… *Increase Power Clean reps by 2 per round
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Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 30/24 Calorie Steady Row then 4 Rounds 5 Push Ups 5 Strict Press 5 Kipping Pull Ups/Ring Rows Metcon (AMRAP – Rounds and Reps) AMRAP 16 3 Calorie Row 2 DB Push Press 50/35s 1 Ring Muscle Up 6/4/2, 9/6/3… etc Strength Jerk (any style) In 12:00 establish a 3RM Push Jerk Split Jerk
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Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up Coaches choice Metcon (AMRAP – Reps) AMRAP 24 3:00 DB Box Step Ups 24/20″ 35/20 3:00 Ab Mat Sit Ups 3:00 Alternating Lunges 3:00 Hang DB Snatch 35/20 2:00 each, 1:00 eachScale Shorter Box / Light DB Rx+ 50/35 Cool Down ROMWOD
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