CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 200m Run Then Into… 2 ROUNDS 10 Empty Bar Good Mornings 10 Supermans 10 Hollow Rocks 5 Inchworm + Push Up 20 Lateral Line Hops Then Into… 2 ROUNDS 5 Deadlifts (empty bar, building) 5 Lateral Burpee Over Bar 5 GHDs/V-ups/Sit-ups at your chosen level Strength/Accessory...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 SETS 20 Singles or 10-20 Double Unders 8 PVC Pass Throughs 8 PVC Overhead Squats 6 Alt. Samson Lunges 6 Squat Therapy Reps Then Into… WITH AN EMPTY BAR (Coach Lead) 5 Snatch Grip Deadlifts 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy Row Then Into… 2 SETS 7 Banded Pull Aparts 7 Banded Face Pulls 7 Banded Straight-Arm Pulldowns 5 Scap Push Ups 5 Push Ups Then Into… 2 SETS 5 Burpees :45 Row, building pace Workout WORKOUT (Time) FREEDOM (RX) FOR TIME 50 Push-Ups 2000m Row...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 200m Easy Run Light Banded 7s (7 Pull Aparts + 7 Pass Throughs + 7 Overhead Pull Aparts) 10 Alternating Walking Lunges 10 Plank Shoulder Taps Then Into… 2 ROUNDS 100m Build Run 25ft Light Dumbbell Front Rack Walking Lunge :15 Handstand Hold /...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS Partner 1: Bike Partner 2: 5 Inchworm Push Ups + 10 PVC Pass Through (Switch) Then Into… 2 ROUNDS Partner 1: Bike Partner 2: 5 Sit Ups (V Up in Round 2) + 5 Burpees (Switch) Workout WORKOUT (Time) FREEDOM (RX) IN TEAMS OF...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine Then Into… 2 ROUNDS 10 Banded Pull Aparts 8 Scap Pull Ups 8 Push-Ups 10 Dynamic Squat Stretches 10 Alternating Samson Lunges Then Into… 2 ROUNDS 3 Strict Pull Ups or Ring Rows 3 Hand Release Push Ups 10 Air Squats Strength/Accessory Tempo Bench...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 200m Easy Run Then Into… 2 ROUNDS 10 Banded Pull Aparts 10 Plank Shoulder Taps 10-20 sec Handstand Hold / Box Pike Hold Then Into… 2 ROUNDS 100m Build Run 5 Empty Bar High Hang Muscle Cleans Strength/Skill Strength/Skill (Checkmark) ON A 10:00 CLOCK… Handstand Walk,...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 1:30 Machine -then- 2 Rounds 10 PVC Pass Throughs 5 Scap Pull Up 5 Kip Swing 5 Hanging Knee Raise 6 Wall Ball Thrusters 6 PVC Back Squat -then- 2 Rounds 4 Wall Balls 4 TTB Workout WORKOUT (Time) FREEDOM (RX) FOR TIME 40-30-20-10 Wall Ball...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 1:30 Row -then- 2 Rounds 10 Banded Pass Throughs 5/5 World’s Greatest Stretch 8 Box Step Overs 5 Burpees 5/5 Light DB Deadlift Workout WORKOUT (Time) FREEDOM (RX) FOR TIME 75/60 Calorie Row 25 Burpee Box Jump Overs (24/20) 50 Alt. Dumbbell Snatch (50/35) 25 Burpee...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 1:30 Cardio Choice Then Into… 2 SETS 8 RDL 8 Air Squats 6 Inchworm + Push Up 8 Scap Push Ups 10 Alt. Samson Lunges Then Into… 1 SET (Empty Barbell) 5 Deadlifts 5 Clean Deadlifts 5 Clean High Pulls 5 Hang Muscle Cleans 5 Hang Power...Read More