CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 1:30 Cardio of choice Then Into… 2 ROUNDS 10 Banded Pull Aparts 10 Banded Chest Press 8 Push Up to Down Dog 10 Alternating Cossack Squats Then Into… WITH AN EMPTY BAR 5 Push Press (:01 pause overhead) 5 Front Squats (:01 pause in the bottom)...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Row (switch every :30 w/ a partner) Then Into… 2 ROUNDS 20 Alternating Leg Swings (10 reps each leg) 15 Glute Bridges 5 Inchworms 15 Air Squats 10 Alt. Arm Crosses Then Into… 2 ROUNDS (w/ a partner, alternate stations) :30 Row :30 Plank...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 1:30 Easy Cardio Choice Then Into… 2 ROUNDS 10 PVC Pass Throughs 10 Banded Pull Aparts 5 Scap Push Ups 5 Push Ups Then Into… 1 ROUND :15 Ring Support Hold 3 Ring Dip Negatives or 5 Box Dips 5 Box Jumps @ Workout Height Strength/Accessory Strict...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS (:45 WORK / :15 TRANSITION) MIN 1: Easy Row MIN 2: Air Squats (not fast) MIN 3: Single Unders MIN 4: 5 Scap Pull-Ups + 10 Ring Rows Strength/Accessory Strength/Skill (Checkmark) ON A 12:00 CLOCK… Pull-Up Skill Challenge: Freedom (Advanced) – Max 3 rep...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 90 second Cardio of choice (jog or machine) 10 PVC Pass Throughs 10 PVC Good Mornings 10 Alternating Step Back Lunges 10 Air Squats 5 Push Up to Down Dog 10 Hollow Rocks Workout WORKOUT (AMRAP – Rounds & Reps) FREEDOM (RX) IN TEAMS...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 200m Run -Then- 1 ROUND 20 High Knees 20 Butt Kicks 10/10 Leg Swing 10 Alt. High Skips Then Into… 2 ROUNDS 10 Banded Pass Throughs 10 Banded Lat Press Downs 10 Banded Pull Aparts 5 Kip Swings 10 Ring Rows Workout WORKOUT (AMRAP – Reps)...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Easy Air Bike 10 Box Step Ups 10 Banded Lat Press Downs 10 Banded Pull Aparts 10 Hollow Rocks Then Into… 2 ROUNDS :30 Moderate Air Bike 6 Box Step Overs 5 Kip Swings 5 Ring Rows Strength/Skill Strength/Skill (No Measure) ON A...Read More

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