verumvicrossfit.blogspot.com

VVCF

Sunday, August 16, 2015. 100 singles, 10 squats, 10 press x2. Klokov jerk x 5. Hang clean Jerk. CD- KB Oblique bend 4x15 each side MOB- Traps. Friday, August 14, 2015. WU- Row 500, 20 squat, 10 seesaw press, pigeon stretch, squat therapy. 50 Pistols for time. 21 DB thruster 35/25. Thursday, August 13, 2015. WU- 500m run, 10 WGM, 10 Jump tuck, 5 Barbell complex, Calve stretch. Run 400 buy in. Then, 400m run cash out. CD- 25 Ring V-out/ Straight body. Wednesday, August 12, 2015. 20 Abmat sit up.

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VVCF | verumvicrossfit.blogspot.com Reviews

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Sunday, August 16, 2015. 100 singles, 10 squats, 10 press x2. Klokov jerk x 5. Hang clean Jerk. CD- KB Oblique bend 4x15 each side MOB- Traps. Friday, August 14, 2015. WU- Row 500, 20 squat, 10 seesaw press, pigeon stretch, squat therapy. 50 Pistols for time. 21 DB thruster 35/25. Thursday, August 13, 2015. WU- 500m run, 10 WGM, 10 Jump tuck, 5 Barbell complex, Calve stretch. Run 400 buy in. Then, 400m run cash out. CD- 25 Ring V-out/ Straight body. Wednesday, August 12, 2015. 20 Abmat sit up.

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VVCF | verumvicrossfit.blogspot.com Reviews

https://verumvicrossfit.blogspot.com

Sunday, August 16, 2015. 100 singles, 10 squats, 10 press x2. Klokov jerk x 5. Hang clean Jerk. CD- KB Oblique bend 4x15 each side MOB- Traps. Friday, August 14, 2015. WU- Row 500, 20 squat, 10 seesaw press, pigeon stretch, squat therapy. 50 Pistols for time. 21 DB thruster 35/25. Thursday, August 13, 2015. WU- 500m run, 10 WGM, 10 Jump tuck, 5 Barbell complex, Calve stretch. Run 400 buy in. Then, 400m run cash out. CD- 25 Ring V-out/ Straight body. Wednesday, August 12, 2015. 20 Abmat sit up.

INTERNAL PAGES

verumvicrossfit.blogspot.com

1

VVCF: 8-6-15 results

http://www.verumvicrossfit.blogspot.com/2015/08/8-6-15_6.html

Thursday, August 6, 2015. WU- 500m run, 25 squat, 10 Push press w/bb, 5 burpee. Subscribe to: Post Comments (Atom). View my complete profile. Awesome Inc. template. Powered by Blogger.

2

VVCF: July 2015

http://www.verumvicrossfit.blogspot.com/2015_07_01_archive.html

Friday, July 31, 2015. WU- 10 Jumping squat, 10 Burpee, 10 Press x 2. 2 Power clean 155/115. 2 Hang Squat Clean. CD- 100 Abmat sit up MOB- Standing Pigeon. Thursday, July 30, 2015. WU- 100 Speed Singles, 10 Press w/ Barbell, 5 Burpee, Shoulder prehab. CD- TGU 5 each arm MOB- Shoulder BB Stretch. Wednesday, July 29, 2015. WU- 500m Run, 10 Burpee, 10 Box Jump, 10 Wall Ball, Standing Pigeon, Calves. 25 Box jump 24/20. Farmer Carry 100m 75/45. CD- 5x5 dips/ weighted dips. Tuesday, July 28, 2015. 10 BB push up.

3

VVCF: January 2015

http://www.verumvicrossfit.blogspot.com/2015_01_01_archive.html

Friday, January 30, 2015. WU- 100 SS, 1 Rope Climb, 10 Wall Ball, DL- 5@ 40%, 5@50%, 3@60%. DL- (90% 10 #) 5@40%, 5@50%, 5 @60%. Max Wall ball 20/14. CD- 40 Floor Wipers. Thursday, January 29, 2015. WU- 100 SS, Row 400, 10 Burpees Push Press- 5@ 40%, 5@50%, 3@60%. Push Press- (90% 5 #) 5@40%, 5@50%, 5 @60%. Clock on 12 min. 1 min Row ( for calories). Wednesday, January 28, 2015. WU- Run 200, 10 C&J, 10 Wall Ball, 10 KBS, 10 Lunges, 5 Dips, 5 T2B. CD- Stretch A LOT. Tuesday, January 27, 2015. WU- 100 SS, ...

4

VVCF: February 2015

http://www.verumvicrossfit.blogspot.com/2015_02_01_archive.html

Thursday, February 26, 2015. WU- 100 SS, Bergener. MOB- OH Shoulder Smash. Wednesday, February 25, 2015. WU- 100 SS, 10 Vup, Run/Row 400. 50 T2B for time. Run or row 2 miles. Tuesday, February 24, 2015. WU- 100 SS, Row 200, 10 Thruster, 5 Pull up. Lunges- Work up to 4 Rep max 20-10-8-6-4-4. 135- 4 min AMRAP. If 3 rds is completed in 4 min, then the clock keeps going for 4 more min. CD- Oblique Side Bend. Monday, February 23, 2015. Wu- 30 Doubles, 10each: KBS, Box Jump, Burpee, Wall Ball, Strict press.

5

VVCF: 8-14-15 and results

http://www.verumvicrossfit.blogspot.com/2015/08/8-14-15.html

Friday, August 14, 2015. WU- Row 500, 20 squat, 10 seesaw press, pigeon stretch, squat therapy. 50 Pistols for time. 21 DB thruster 35/25. Subscribe to: Post Comments (Atom). View my complete profile. Awesome Inc. template. Powered by Blogger.

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verumvicrossfit.blogspot.com

VVCF

Sunday, August 16, 2015. 100 singles, 10 squats, 10 press x2. Klokov jerk x 5. Hang clean Jerk. CD- KB Oblique bend 4x15 each side MOB- Traps. Friday, August 14, 2015. WU- Row 500, 20 squat, 10 seesaw press, pigeon stretch, squat therapy. 50 Pistols for time. 21 DB thruster 35/25. Thursday, August 13, 2015. WU- 500m run, 10 WGM, 10 Jump tuck, 5 Barbell complex, Calve stretch. Run 400 buy in. Then, 400m run cash out. CD- 25 Ring V-out/ Straight body. Wednesday, August 12, 2015. 20 Abmat sit up.

verumvicrossfit.com

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