CrossFit VU – CrossFit Warm Up 3/3 KB windmill 100m run 3/3 Half Kneeling Bottoms Up KB press 100m run 5 BB Strict Press Review Push Press Strength Push Press (5-5-5-3-3-3) Build to a moderate/heavy set of 3 (80-85%) 15-17 min Metcon (Time) For time 800m run 30 S2O (135/95) 200 DU 12 min capRX+...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 10 banded BOR 5/5 jumping lunges 10 banded upright rows Review DB movements/pull ups Primer 6 DB Front Squats 5 pull ups 4 DB HPC Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 min on/ 1 min off 21 DBL DB Front Squat (35/25) 15 Pull...Read More

CrossFit VU – CrossFit Warm Up 1 min row or bike 10 scap push ups 1 min row or bike 10 banded good morning 1 min row or bike 10 supermans 1 min row or bike 10 plank push ups Barbell Prep Work up to workout weight Metcon (Time) 10 RFT 200/180m row 15 push...Read More

CrossFit VU – CrossFit Warm Up Line Drills 3 rounds 200m run 5 jumping air squats 5 pike push ups Barbell Prep Metcon (AMRAP – Reps) Every 3 min x 4 sets -Rest 2 min between sets- Run 400m Rd 1 & 2-Max Thrusters in time remaining (95/65) Rd 3 & 4- Max Power Clean...Read More

CrossFit VU – CrossFit Warm Up Play a Game (coaches choice) 4 rounds 3/3 SL KB DL 5/5 shoulders taps 5/5 banded shoulder press 3/3 box step ups Review Movements Primer 2 rounds 1 Wall Walk 3/3 Alt DB Snatch 5 BJO CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many...Read More

CrossFit VU – CrossFit Metcon (Time) For time 200m DBL KB Farmers Carry AHAP 60 DB Floor Press (35/25)* 200m DBL KB Front Rack Carry *every break do 5 pull ups 15 min capRX+ 50/35 strict pull ups Scaled/RX 200m Farmers Carry 40-50 DB Floor Press 200m Carry *RR or banded pull ups Cool Down...Read More

CrossFit VU – CrossFit Warm Up EMOM x 8 Min 1- Bike Min 2- Rd 1- 90/90 Hip Rotations/Rd 2- Samson/Rd 3- Cossack Squat/Rd 4- Plank Barbell Prep Strength Front Squat (1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 10 4-8-12-16-20… WB 20/14 Abmat Sit UpsRX+ 30/20Read More

CrossFit VU – CrossFit Warm Up 2 rounds Partner 1 150m row Partner 2 5/5 box step ups 5 up downs into 2 rounds Partner 1 100m run Partner 2 5 box jumps 3 burpees Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter RunIn honor...Read More

CrossFit VU – CrossFit Warm Up Barbell Prep Power Clean + Jerk (1RM) 20 min Metcon (Time) For time 30 DL (155/105) 75 DU 20 HPC 75 DU 10 S2OH 75 DU 12 min capRX+ 185/125 Scaled/Masters 30 DL (115/75) 100 SU 20 HPC 100 SU 10 S2O 100 SURead More

CrossFit VU – CrossFit Metcon (Time) Teams of 3 For time 150 Bench Press (135/95) Partner 1- Bench Press Partner 2- 100m KB Farmers Carry (53/35) Partner 3- 10/10 Bear Hug Plate Lunges (35/25) *partner 1 accumulates reps while 2 & 3 complete their work, then rotate 25 min capRX+ 155/105 70/53 45/35 Scaled/Masters 100...Read More