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

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Metcon (Time) For time 10-1 Hang Power Clean (135/95) S2O 15 min capScaled/Masters 9-1...Read More

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up AMRAP 5 20 air squats 15 sec bar hang 10 toes to...Read More

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 3 rounds 30 sec mod/hard Bike 30 sec easy Bike into 2...Read More

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 2 min cardio then 2 rounds 3 scap pull ups + 3...Read More