WOD

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Run Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge. Following the warm-up, go into your teaching of the movements today. Strength Shoulder Press (1×4 / 1×4 / 1×4+) STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 6-8. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 10 Push Press (135/95)|(95/65) 20 Box Jumps (24/20) 200m Plate Run (45/25)|(25/15)* *Hold the...
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Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – CrossFit View Public Whiteboard Metcon (Time) Nancy Gut buster 5 RFT: -400m Run -15 OHS 95/65# -20 Abmat Sit ups goal is sub 30minsRX + 5 RFT: -400m Run -15 OHS 95/65# -15 T2B scaled: 5 RFT – 200-400m Run – 10-15 light OHS or FS -15 abmat sit ups
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Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo 1 ROUND 10 Groiners 10 Alt Samson 10 Bird Dogs 1 ROUND 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Following the Warm-Up, go into your teaching of the Back Squat. Strength Back Squat (Build to a 2RM Back Squat) ON A 25:00 RUNNING CLOCK… Build to a 2RM Back Squat* *Testing week for start of strength cycle (Score is Weight) Cool Down 1 min couch stretch 1 min pigeon stretch 1 min standing straddle
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Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 2:00 Bike Immediately into… 3 SETS 5 Inch Worms 10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)* 10 Tempo Ring Rows (21X1) *One arm elevated by placing hand on a DB or 2″+ elevated surface and alternating each rep. Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – :45 Max Cal Bike MIN 2 – :45 Max Strict Pull-Ups, Strict TTB, or Rope Climb MIN 3 – :45 Max DB Floor Press (Athlete Choice) MIN 4 – Rest (Score is Reps) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 on/:10 off) Russian Twists (Weight Optional) (No Measure)
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Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2 – PVC Pass Thru** *Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders **PVC Pass Thru changes each round: 1st = PVC Pass Thru 2nd = Single Arm (R) Strict Press w/ DB 3rd = Single Arm (L) Strict Press w/ DB 4th = Alt. DB Snatches Workout Metcon (Time) FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 80 Double Unders 40 Alt DB Snatch (35/25)(25/20) 20 Burpees (Score is Time)RX + 50/35 Scaled 800m run Single Unders Less weight Partner...
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