WOD – Page 26 – CrossFit VU

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Jan

CrossFit – Fri, Jan 24

January 23, 2025

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 10-8-6-4-2 Burpees Empty Bar Strict Press 100m Run (after each set) Strength Push Jerk (Every 2:00 x 7 sets 8 lateral BB burpees 3 push jerks *) From the floor Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups14 min cap

Jan

CrossFit – Fri, Jan 24

January 23, 2025

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up AMRAP 5 5 Burpees 5 Empty Bar Strict Press 150m Row Strength Push Jerk (Every 2:00 x 14:00 (7 sets) 8 Lateral BB burpees 3 Push Jerks (From floor) *Build in weight) Scale 6 L-Burpees Rx+ 10 L-Burpees Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups14 min cap **500/450m Row

Jan

CrossFit – Fri, Jan 24

January 23, 2025

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up AMRAP 5 5 Burpees 5 Empty Bar Strict Press 150m Row Strength Push Jerk (Every 2:00 x 14:00 (7 sets) 8 Lateral BB burpees 3 Push Jerks (From floor) *Build in weight) Scale 6 L-Burpees Rx+ 10 L-Burpees Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups14 min cap **500/450m Row

Jan

CrossFit – Fri, Jan 24

January 23, 2025

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up AMRAP 5 5 Burpees 5 Empty Bar Strict Press 150m Row Strength Push Jerk (Every 2:00 x 14:00 (7 sets) 8 Lateral BB burpees 3 Push Jerks (From floor) *Build in weight) Scale 6 L-Burpees Rx+ 10 L-Burpees Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups14 min cap **500/450m Row

Jan

CrossFit – Fri, Jan 24

January 23, 2025

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up AMRAP 5 5 Burpees 5 Empty Bar Strict Press 150m Row Strength Push Jerk (Every 2:00 x 14:00 (7 sets) 8 Lateral BB burpees 3 Push Jerks (From floor) *Build in weight) Scale 6 L-Burpees Rx+ 10 L-Burpees Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups14 min cap **500/450m Row

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