About University Ave CrossFit

This author has not yet filled in any details.
So far University Ave CrossFit has created 482 blog entries.


Partner WOD In teams of two, alternating movements complete: AMRAPx15 7 burpee box-jump-overs (24″/20″) 7 thrusters (155/105) 21 double unders Rest until the running clock reaches 20:00. Then…     Partner WOD In teams of two, alternating complete rounds: AMRAPx10 9 burpees-over-bar 9 push presses (155/105) 9 ring dips

By |2018-04-08T17:19:29-06:00April 14th, 2018|WOD|0 Comments


Christine 3 Rounds For Time • Row 500m • 1x BW Deadlifts, 12 reps • 21" boxjumps, 21 reps     Barbell Glute Raises 3x8 https://www.youtube.com/watch?v=G1GQaUyWNpA&feature=youtu.be Single Leg Deadlift 3x8

By |2018-04-08T17:18:21-06:00April 13th, 2018|WOD|0 Comments


Weighted Step-ups 5x10 Two kettlebells in farmer’s carry hold. Choose a weight that’s challenging, but you can fully stand using one leg. 5 per leg. Bent Over Row 5x5 All reps at the same, moderate weight. Maintain a flat back. Metcon 3 rounds: Min 1: 100m run Min 2: 10 T2B Min 3: 10 goblet [...]

By |2018-04-08T17:16:05-06:00April 12th, 2018|WOD|0 Comments


Push Press 8x2 Metcon AMRAPx12 30 wall ball shots (30/20) 20 alternating dumbbell snatches (55/35 lbs) 10 strict handstand push-ups Rest 3 minutes before next metcon.  3x20 Kettlebell Swings 20 unbroken KB swings (AHAP) 10 burpees and start over if you break. Score is time, record weight in comments.

By |2018-04-08T17:10:02-06:00April 11th, 2018|WOD|0 Comments


Warm-up 2 rounds 30 second side plank (left) 30 second scapular circles from push-up position 30 second side plank (right) 30 second supinated-grip hang from pull-up bar High Hang Squat Snatch EMOMx5x2 Hang Squat Snatch EMOMx5x1 Snatch EOMOMx4x1 Increasing weight each set. Metcon 3 minute M.E. calorie row 3 minute M.E. G2OH (135/95) 3 minute [...]

By |2018-04-08T17:06:36-06:00April 10th, 2018|WOD|0 Comments


Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 50 double unders 15 push presses (115/75) 15 back squats (115/75) 400m run Barbells are taken from the ground - no racks.

By |2018-04-08T16:42:42-06:00April 9th, 2018|WOD|0 Comments


AMRAPx30 In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 deadlifts (135/95) 100m KB farmer’s carry (70/53) 100 OH walking lunges (45/25 plate) 100 push presses (135/95) 100 single arm OH DB/KB Squats (50/35 or 53/35)      

By |2018-04-03T11:35:04-06:00April 7th, 2018|WOD|0 Comments


Power Clean EOMOMx8x2 Every other minute on the minute, complete 2 power cleans. These do not have to be TNG. Increase weight each set. Amanda 9/7/5 reps of: • Muscle-Ups • Snatch 135/95#

By |2018-04-03T11:33:05-06:00April 6th, 2018|WOD|0 Comments