CrossFit VU – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereV1 Less...Read More

CrossFit VU – CrossFit Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.E8 min cap Scaled/Masters Less weight Strength Power Snatch (EMOM 4 3 Reps EMOM 4 2 Reps EMOM...Read More

CrossFit VU – CrossFit Ledesma (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15 repsIn honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, was shot and...Read More

CrossFit VU – CrossFit Lt Brian Sullivan (AMRAP – Rounds and Reps) AMRAP 20 20 Calorie Row 10 DB Overhead Press (50/35) 20 Sandbag Alternating Lunges (100/50) 20 Box Step Up 24/20″ (bodyweight)Scaled/Masters 20 cal row 10 DB OH Press (any #) 20 Sandbag Alt Lunges *hold a Med ball 20 Box Step UpsRead More

CrossFit VU – CrossFit John Tipping II (Time) 4 Rounds 15 Deadlifts (225/155) 15 Box Jumps 24/20″ 50 Double Unders15 min cap Scaled/Masters 4 rounds 15 DL (155/105) 15 Box Jump (20) 50 SURead More

CrossFit VU – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here30 min cap Scaled/Masters 95/65 or less 3 burpees 75 thrustersRead More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 24 P1: 400m Run + 500m Row P2: AMRAP 20 Wall Balls 20/14 20 Box Jumps 24/20 20 Thrusters 95/65 10 Wall WalksRead More

CrossFit VU – CrossFit Warm Up 2 min Bike then 2 Rounds 10 Barbell RDLs 10 V-Ups *split into 2 groups if big class Metcon (AMRAP – Reps) EMOM 18 1. 15/12 Calorie Bike 2. 12 Deadlift 185/125 3. 12 Toes to BarRX+ 245/165 GHD Scaled/Masters EMOM x 18 :30 on :30 off 1. Calorie...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) 7 Rounds 2:00 on / 2:00 off 100m Sprint 10 burpees over DB Max S-DB Box Step Overs (70/50)(24/20)RX+ DBL DB (50/35) Scaled/Masters Less weight Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 500m Row 10 Burpees Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 BMU 20 Hang DB Snatch (50/35) 10/8 cal row 20 DB Goblet SquatsRX+ 70/50 Ski SA OH DB Squat Scaled/Masters 10 Pull Ups/RR 20 Hang DB Snatch (35/20) 8/6 cal row 20 DB Goblet Squats Strength...Read More