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

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