SCHEDULE

Previous WODs

Wednesday, May 6th

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes – Calf and Ankle Mobility 2 Minutes – OH Mobility/Stability Drills Warm-up 500m Row or 400m Run Dynamic Warm-up Metcon (AMRAP – Rounds and Reps) 800m Run (0:00-5:00) AMRAP 20 (5:00-25:00): 9 […]

Tuesday, May 5th

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats 2 Minutes – Calf and Ankle Stretches and Hip Mobility 2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation Warm-up 400m Run or 2-3 Minutes Jump Rope/Double Under Practice Dynamic Warm-up Skill […]

Monday, May 4th

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills 2 Minutes – OH Mobility and Stability Drills Warm-up 500m Row or 400m Run Dynamic Warm-up Skill Work/Activation Oly Warm-up (Clean and Jerk) 2 Position […]

Saturday, May 2nd

CrossFit Vae Victis – CrossFit View Public Whiteboard Metcon (Time) 400m Run 15 Hang Squat Clean Thrusters (75/55) 50 Lateral Burpees 15 Hang Squat Clean Thrusters (95/65) 50 Lateral Burpees 15 Hang Squat Clean Thrusters (115/75) 400m Run *RX+ 95/65, 115/75, 135/95 *Level 2 – 65/45, 75/55, 95/65 *Level 1 – 55/35, 65/45, 75/55

Friday, May 1st

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats 3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation 2 Minutes – T-Spine/Lat Mobility and Activation Warm-up 400m Run or 500m Row Dynamic Warm-up Skill Work/Activation 50ft KB OH Walking Lunge (R) 10 […]

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