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

CrossFit VU – CrossFit Warm Up 3 Rounds 30 Single/Double Unders 10 Light S-DB Thrusters (a head in each hand) Metcon (AMRAP – Rounds and Reps) AMRAP 8 Climb the Ladder 4-8-12-16… HSPU Front Squat ( 155/105 ) 40 Double UndersRX+ Deficit HSPU 4/3 185/125 60 DU Scaled/Masters 4-8-12-16… Double DB Front Squats Double DB...Read More

CrossFit VU – CrossFit Warm Up 200m Run then 3 Rounds 3 Pull Ups or RR 6 Push Ups 9 Squats Metcon (AMRAP – Rounds and Reps) Murph Prep AMRAP 7 200m run 10 pull ups -rest 3- AMRAP 7 200m run 15 push ups -rest 3- AMRAP 7 200m run 25 air squats 100m=...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds :30 on / :30 off Row Ring Rows Air Squats / FS / OHS Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 16 600m Row 30 OHS 95/65 30 Pull Ups *share reps however, one athlete works at a time 100m Row = 1 RepRx+ 1000m...Read More