WOD

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Metcon EMOM x 20 Min 1- 150 ft sandbag carry Min 2- KB Windmill (switch sides halfway) Min 3- Russian Twists w/ slam ball Min 4- Incline DB Rows ( https://youtu.be/U0HDgjWytWc) Cool Down ROMWOD
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Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Barbell Prep Strength Back Squat 1 x 3 @ 85% 1 x 2 @ 88% 2 x 1 @ 90-93% 20-25 min clock Metcon (Time) For time 100 DU 30-20-10 DB Push Press (35/20)(25/15) Pistols 100 DU 12 min cap RX+ 50/35 Scaled Less weight 125 SU Pistols to target
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Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 250m row or 15 cal bike 5 scap push ups 5 HR push ups 5 scap pull ups 5 Kip swings 5 pull ups/ring rows Metcon (AMRAP – Rounds and Reps) AMRAP 25 20 HR Push Ups 400m run 20 Pull Ups 500/400m row or 30/25 cal bike RX + C2B Scaled fewer reps Ring Rows
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Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 PVC Pass Thru 10 PVC Around the World 3/3 Squat Reach Up 3/3 Samson :30 Downdog Review Snatch w/ PVC Strength 2 Power Snatch + 2 OHS (4 x 1) Build to moderate 4 sets x 1 *5 sec drop reset btw snatches Metcon Metcon (Time) For time 21-15-9 Power Snatch (75/55) TTB into.. 21-15-9 OHS Lateral BB Burpees RX+ 95/65
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Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Closed Monday Oct 10 In observance of Columbus/indigenous people day CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) Teams of 2 20 rounds for time ‘I go you go style’ 100m run 5 DB Thrusters (35/20) 3 BBJO (24/20) RX+ 50/35 30 min clock
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