CrossFit VU – CrossFit Warm Up Halo 2 rounds 5 BB Good morning 5/5 Elbow punches 5 Front Squats 5 up downs 5/5 groiners 10 alt V ups Build up to workout weight…go up atleast to the 3rd BB weight WZAOC #1 2023 (AMRAP – Reps) AMRAP 15 10-8-6-4-2 Front Squat Lateral Burpee TTB Rd...Read More

CrossFit VU – CrossFit Metcon (Time) For time 2 rounds 40/30 cal row 150 SU into 2 rounds 30/20 cal echo 21 KBS (53/35) 18 min capRX+ 70/53 DU Scaled/Masters 2 rounds 30/25 cal row 100 SU 2 rounds 20/15 cal echo 15 KBS (35/26) Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up Tabata 20 sec on/10 sec off x 8 Plate assisted squat hold Mountain Climbers Barbell Prep Strength Back Squat (5 x 3 (85-90%)) 20 min Metcon (Time) For time 3-6-9-12-15 DBL DB Hang C&J (35/25) Pull Ups 9 min capRX+ 50/35 C2BRead More

CrossFit VU – CrossFit Warm Up 3 rounds 10 PVC Pass Thru 10 Prone PVC BTN Press 5/5 lunge w/ twist 5 bootstrappers Barbell Prep Take 6-7 min to build up to starting weight Strength Snatch (3-3-2-2-1-1-1 *all singles *start around 70% *build to a heavy single or new 1RM ) Every 2:30 x 8...Read More

CrossFit VU – CrossFit 9/11 Memorial WOD (Time) For Time: (1 Barbell loaded with 135#/95#) 2001m Row/run 11 Box Jumps 36″/24″ 11 Thrusters 125#/85# * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans 175#/120# * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings 70#/53# 11 Toes-to-Bar 11 Deadlift 170#/120#...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Every 12:00 x 2 Sets 60/50 Echo Bike or 75/60 Row 40 S-DB Push Press* 35/20 200 DU Max Push Ups *Push press are synchro 1-DB Rx+ HSPU 50/35Score is total push upsRead More

CrossFit VU – CrossFit Warm Up AMRAP 5 10 hollow rocks 5/5 bird dogs 10 banded good mornings Barbell Prep Strength Deadlift (Build to a heavy 3 (80-85%)) 15-18 min *not a max….primer for WOD WZAOC #6 (Time) For time 30-20-10 Deadlift (185/125) TTB 12 min capScaled/Masters 25–15-10 Deadlift (155/105) TTB/HKRRead More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds) Every 2:30 until failure Run 200m 6 strict pull ups *add 2 rep to pull up each round Goal is atleast 5 roundsRX+ start with 8 pull ups Scaled/Masters Run 100m 4 strict banded pull ups/RR Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 5 WB DL 5 WB Push Press 3/3 groiners 5 WB Front Squat 5 WB Thruster 3/3 Standing Straddle toe touch Barbell Prep Metcon (AMRAP – Reps) 3 sets AMRAP 4 9 Squat Clean (155/105) 18 lateral burpees Max WB (20/14) -rest 2 min between sets-Scaled/Masters 9 squat clean...Read More

CrossFit VU – CrossFit Warm Up EMOM x 12 30 sec on/ 30 sec off Min 1- Row or Bike Min 2- Up Downs Min 3- Seated vertical jump Min 4- Active Bar Hang Metcon (Time) For time: 1000/800m Row 40 Box Jump Overs (24/20) 20 BMU 40 Box Jump Overs 1000/800m Row 25 min...Read More