Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit Thank you for your interest in our mission to end veteran suicide by completing 22 WOD. Please pre-register for this workout before showing up for the workout through our website. www.CrossFitVU.com then click “Get Started” Today we will do a 22min AMRAP with a partner. @ the stroke of min 22 we will stop and take a moment to remember all our Veterans who have lost the battle against of mental illness and PTSD. All proceeds will be donated to WOD 22 and Operations Ward 57. These non profits provide service dogs and training to Veterans in need of these wonderful animals. They give Vets another chance of living a great life without mental illness dragging them to the “final solution.” Lets help WOD 22 fulfill the...Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (5:00 Cap) 10 Scap Push-Ups 10 Push-Up to Pike :30 Pike Hold 10 Up-Downs (EZ) :30 Plank Hold 10 Alt. Push-Up to Star Plank* *Perform a Push-Up and rotate into a Star Plank before returning to the next rep. Strength Metcon (Weight) 3 SETS FOR QUALITY 6/6 DB Windmills (Athlete Choice) :30/:30 Single Arm DB OH Walk -Rest as needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* 12 Push Press (115/75)|(75/55) 12 Sit-Ups -Rest 2:00- AMRAP x 7 MINUTES* 12 Push Press 12 Sit-Ups *3 Up-Downs at the Start of Each Minute…Including 3,2,1 go. (Score is Rounds + Reps) KG BB: (50/35)|(35/25)Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10/10 Banded Monster Walks 10/10 Single Leg RDL (unweighted) 10 Scap Push-Ups Into… 2 SETS 10 Cossack Squats 10 Bicep Hammer Curls 10 Inch Worms + Push-Up Into… 2 SETS 10 Wall Ball Front Squats 10 Wall Ball Strict Press 10 DB Romanian Deadlift Into… 1 SET 10 Wall Balls 10 Double DB Russian Swings 10 Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5-10-15-20…and so on Wall Balls (20/14)|(14/10) DB Hang Muscle Cleans (35/20)|(20/10) Hand Release Push-Ups (Score is Rounds + Reps) KG WB: (9/6)|(6/5) KG DB: (15/9)|(9/6) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 8 DB Zottman Curls Max Alt. DB Hammer Curls -Rest as needed b/t Sets- (No Measure)Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Superset #1 – Chest and Tri’s 40 sec on/ 20 sec off 5 cycles Flat DB Bench Press Single DB Overhead Tricep Extension -Rest 1 min- Superset #2- Back and Bi’s 5 cycles Banded Lat Pulldowns Med Ball Bicep Curls -Rest 1 min- Superset #3- Legs and Abs 5 cycles Step Ups w/ KB or bodyweight KB Side Chops (switch halfway) *Move for quality. Choose weights that allow you to keep moving during the 40 sec *Split up into groups and complete all 5 rounds before moving on. Clean up your equipmemt during the restRead more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – CrossFit View Public Whiteboard Metcon (Time) 4 RFT -250m Row -7 Over the Erg burpees -7 DB Clusters 50/35# (must be UB) **if you break that is 5 over the erg burpees on the spot**Read more