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) AMRAP x 5 MINUTES 10 Scap Pull-Ups 3 Tempo Strict Pull-Ups (3111) 5 Empty Barbell Kang Squats 5 Tempo Back Squats (30X1) Workout Metcon (Time) 10 ROUNDS FOR TIME 6 Back Squats (155/105)|(115/75) 8 Chest to Bar Pull-Ups 12/10 Cal Bike (Score is Time) KG BB: (70/55)|(50/35) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 20 ROUNDS FOR TIME* 6 Back Squats (155/105)|(115/75) 8 Chest to Bar Pull-Ups *P1 performs a full round while P2 Bikes. Alternate every round. (Score is Time) KG BB: (70/55)|(50/35)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 Metcon (No Measure) 40min running clock 2- Giant sets 1- Giant sets x 5 -10-12reps Med grip Bench Press -10-14reps Banded tricep push downs -8-10 Diamond Push ups -14-20 Heavy goblet squats (heel elevated if you like) **rest 30-45s b/t movements **rest 1 min b/t sets 2- Giant Sets x 5 -12/12 ea side SA BOR w/ landmine -10-12 reps bicep curls banded or DB -20 MB Russian Twists 20/14# -20 Front Leaning Rest MB reach n touch **rest 30-45s b/t movements **rest 1 min b/t setspush ups scale as needed, 1-2-3-4″ plate under chest today if you can not do Chest to ground. Good controlled movements today. Use lighter weight if needed to ensure you get the reps and good range of motion....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 – 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) 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