CrossFit VU – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereAMRAP 12 Teams of 2…Alt full movements...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 30 Cal Row 30 DB Hang Snatch 30 Cal Row 30 DB S2OHRead More

CrossFit VU – CrossFit Warm up 400m run into.. 2 rounds 15 sec HS hold 5 burpees 5 strict pull ups Metcon (Time) 2 rounds 20/15 cal bike 25 burpees to target 6″ 7 min cap At 10:00 mark 4 rounds 24′ HS Walk 15 C2B 17 min capScaled/Masters 2 rounds 15/12 cal bike 20...Read More

CrossFit VU – CrossFit Warm up 400m run into.. 2 rounds 15 sec HS hold 5 burpees 5 strict pull ups or RR Metcon (Time) 2 rounds 25/20 cal Bike 25 burpees 7 min cap At 10:00 mark 4 rounds 25’ HS Walk 15 Pull Ups 17 min capRX+ 50’ HS walk C2B Scaled/Masters 2...Read More

CrossFit VU – CrossFit Warm up 400m run into.. 2 rounds 15 sec HS hold 5 burpees 5 strict pull ups or RR Metcon (Time) 2 rounds 20/15 cal Bike 25 burpees 7 min cap At 10:00 mark 4 rounds 25’ HS Walk 15 Pull Ups 17 min capRX+ C2B Scaled/Masters 15/12 cal bike 20...Read More

CrossFit VU – CrossFit Warm up 400m run into.. 2 rounds 15 sec HS hold 5 burpees 5 strict pull ups Metcon (Time) 3 rounds 50’ Sandbag/Dball Lunge (100/80) 5 Sandbag/Dball over Shoulder 7 min cap 10:00- 17:00 4 rounds 25’ HS Walk 15 Pull Ups 17 min capRX+ 150/100 50’ HS walk C2B Scaled/Masters...Read More

CrossFit VU – CrossFit Warm up 500m row 10 lateral hops over rower 250m row 10 lateral hops over rower Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 cal row 3 Box Jump Over (24/20) 6/6..9/9..ect.Scaled/Masters Box Step Up Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 500m row 10 lateral hops over rower 250m row 10 lateral hops over rower Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 cal row 3 Box Jump Over (24/20) 6/6..9/9..ect.Scaled/Masters Box Step Up Finisher Every 2:00 x 5 sets 8 DB Z Presses 12 hollow rocks Cool Down...Read More

CrossFit VU – CrossFit Warm up 2 rounds 20 plate jumps 15 Plate G2O 10 V ups Metcon (AMRAP – Rounds and Reps) AMRAP 15 50 DU 10 Power Clean (115/75) 15 Ab Mat Sit UpsRX+ 135/95 GHD Scaled/Masters SU 10 power cleans (any weight) Strength Power Clean (EMOM x 10 1 rep) Build to...Read More

CrossFit VU – CrossFit Warm up 2 rounds 20 plate jumps 15 Plate G2O 10 V ups or Alt V Ups Metcon (AMRAP – Rounds and Reps) AMRAP 15 50 DU 10 Power Clean (115/75) 15 Ab Mat Sit UpsRX+ 135/95 GHD Scaled/Masters SU 10 power cleans (any weight) Strength Power Clean (EMOM x 10...Read More