WOD – Page 122 – CrossFit VU

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Nov

CrossFit – Fri, Dec 1

November 30, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (Weight) 5 rounds 12 TTB 10 push ups 10-8-6-4-2 C & J 115/85 135/95 155/105 185/125 205/145

Nov

CrossFit – Thu, Nov 30

November 29, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1- 14/12 cal Echo Bike Min 2- 15 RKBS (70/53) Min 3- Plank Min 4- RestScaled/Masters 12/10 cal echo 53/35 Cool Down ROMWOD

Nov

CrossFit – Wed, Nov 29

November 28, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.

Nov

CrossFit – Tue, Nov 28

November 27, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Strength Tempo Deadlift (Every 1:30 x 7 sets 3 tempo deadlifts (3011)) Build to a moderate Metcon (Time) For time 400m DB Farmers Carry (50/35) 200 DU 400m DB Front Rack Carry 800m run 25 min capRX+ 70/50

Nov

CrossFit – Mon, Nov 27

November 26, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Strength Overhead Squat (Every 2:00 x 7 sets 3 OHS ) Build to a mod/heavy Metcon (Time) 2 rounds 25 burpee pull ups 25 OHS (95/65) 13 min capRX+ 135/95 15 RMU Scaled/Masters 20-25 burpee RR 20-25 OHS (75/55)

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