WOD – Page 92 – CrossFit VU

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Jan

CrossFit – Tue, Jan 9

January 8, 2024

Announcements Jan 2024 Dates to remember: Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Warm up AMRAP 7 1 min Row or Bike 5/5 Reverse Lunges 10 standing calf raises Review DBL DB Box Step Over Primer 2 rounds 20 SU/DU 4 DBL DB Box Step Over 6 cal row or 5 cal bike Metcon (Time) 4 rounds 75 DU 15 DBL DB Box Step Over (24/20)(35/20) 25 cal row 20 min capRX+ 50/35 Scaled/Masters 75 SU 15 DBL DB Box Step Over (25/15) 20 cal row Cool Down 2:00 Slow Row :30/:30 Box Elevated Pigeon

Dec

CrossFit – Sat, Dec 2

December 1, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Oscar (AMRAP – Rounds and Reps) AMRAP 23 9 Devils Press (35/20) 20 Alt DB Lunge 9 DB Push Press 20 Ab mat sit upsRX+ 50/35

Nov

CrossFit – Fri, Dec 1

November 30, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (Weight) 5 rounds 12 TTB 10 push ups 10-8-6-4-2 C & J 115/85 135/95 155/105 185/125 205/145

Nov

CrossFit – Thu, Nov 30

November 29, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1- 14/12 cal Echo Bike Min 2- 15 RKBS (70/53) Min 3- Plank Min 4- RestScaled/Masters 12/10 cal echo 53/35 Cool Down ROMWOD

Nov

CrossFit – Wed, Nov 29

November 28, 2023

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.

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