CrossFit VU – CrossFit Warm up 400m run then 2 rounds 5/5 worlds greatest 10 kang squats 20 SU Metcon (Time) For time 1200m row 120 DU 60 air squats 800m row 60 DU 40 air squats 400m row 30 DU 20 air squats 25 min capScaled/Masters SU Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 3:00 bike or row then 2 rounds 5/5 groiners 5 inch worms + push up Metcon (AMRAP – Reps) 4 rounds 2:00 on/ 2:00 off 20/15 cal bike or 25/20 cal row Max lateral BBJO (24/20) *only use row if class is too big, otherwise partner upScaled/Masters 2:00 on/2:00...Read More

CrossFit VU – CrossFit Warm up 10 Kip Swings 5 muscle cleans + strict press 20 sec ring support 5 power cleans + push press 20 light band tricep ext 5 squat cleans + jerk Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click here30 min cap Scaled/Masters...Read More

CrossFit VU – CrossFit Metcon (Time) 3 rounds 20/16 cal row 80 DU 20 DBL DB Box Step Ups (50/35)(24/20) 15 min capRX+ 4 rounds Scaled/Masters 3 rounds 15/12 cal row 60 SU 20 Box Step Ups (bodyweight) Warm up 2 rounds 40 sec on/20 sec off Row or Bike Plate Hops Reverse lunges Strength...Read More

CrossFit VU – CrossFit Warm up 200m run into 2 rounds 5 push ups 10 Muscle Cleans 15 Air Squats into 100m run 5 Burpees 10 Power Cleans 15 Front Squats Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 12 10 Bar Facing Burpees 10 Power Cleans (135/95) *alt full roundsScaled/Masters less weight...Read More

CrossFit VU – CrossFit Warm up w/ a partner Partner 1- 72/54 cal bike (switch every 12/9 cals) Partner 2- 7 rounds 7 BB Front Squats 14 Hollow Rocks Metcon (AMRAP – Reps) For time 75 Wall Balls (20/14) 50 Deadlifts (185/125) 75 Wall Balls 12 min capScaled/Masters 50 Wall Balls (any weight) 50 S-KB...Read More

CrossFit VU – CrossFit Warm up 2 rounds 200m row 20 sec dead hang 200m row 20 sec HS Hold on Wall (try wall facing) Metcon (AMRAP – Rounds and Reps) AMRAP 8 12/9 cal row 1 Wall Walk *add 1 wall walk each round rest 2 min AMRAP 8 200m run 15 KB Swings...Read More

CrossFit VU – CrossFit Warm up 2 rounds 200m run 10 Hang Muscle Clean 10 Strict Press Metcon (AMRAP – Reps) 4 sets AMRAP 3 50 DU 15 Hang Power Cleans (155/105) 50 DU Max HSPU in time remaining rest 1 min b/t sets *goal is to have 30 sec – 1 min on HSPURX+...Read More

CrossFit VU – CrossFit Warm up 3 rounds 30 sec row 20 sec up downs 10 sec lateral jumps over rower Barbell Prep Metcon (Time) For time 5 Power Snatch (115/75) 10 Pull Ups 15/12 cal row 1 min rest 10 Power Snatch 20 pull ups 30/24 cal row 1 min rest 15 Power Snatch...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) AMRAP 12 3 TTB 3 Push Ups 3 Front Squats (185/125) 6..9..12..15..ect.Read More