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

CrossFit VU – CrossFit Warm up Halo 2 rounds 7 kip swings 7 push ups BMU drills Metcon (Time) 3 rounds 40 Wall Balls (20/14) 10 BMU 3:00 rest 20 min capRX+ 50 WB 15 BMU Scaled/Masters 3 rounds 25 WB 10 Jumping BMU/C2B/burpee pull upRead More

CrossFit VU – CrossFit Warm up Halo 2 rounds 7 kip swings 7 push ups Metcon (Time) 3 rounds 40 Wall Balls (20/14) 10 BMU 3:00 rest 20 min capRX+ 50 WB 15 BMU Scaled/Masters 3 rounds 25 WB 10 Jumping BMU/C2B/burpee pull upRead More

CrossFit VU – CrossFit Warm up 10 PVC Pass through 100m run 10 OHS w/ PVC 100m run 10 snatch balance w/ PVC 100m run Strength Overhead Squat (Every 2:00 x 6 sets 4-4-3-3-3-3) *from the ground Metcon (Time) For time 400m run 3 Rope Climbs 15 Squat Snatch (135/155) 3 Rope Climbs 400m run...Read More

CrossFit VU – CrossFit Warm up 10 PVC Pass through 100m run 10 OHS w/ PVC 100m run 10 snatch balance w/ PVC 100m run Strength Overhead Squat (Every 2:00 x 6 sets 4-4-3-3-3-3) *from the ground Metcon (Time) 3 rounds 200m run 2 Rope Climbs 6 Squat Snatch (135/155) 13 min capRX+ Legless 155/105...Read More

CrossFit VU – CrossFit Warm up 10 PVC Pass through 100m run 10 OHS w/ PVC 100m run 10 snatch balance w/ PVC 100m run Strength Overhead Squat (Every 2:00 x 6 sets 4-4-3-3-3-3) *from the ground…building Metcon (Time) 3 rounds 200m run 2 Rope Climbs 6 Squat Snatch (135/95) 13 min capRX+ Legless 155/105...Read More

CrossFit VU – CrossFit Warm up 10 PVC Pass through 100m run 10 OHS w/ PVC 100m run 10 snatch balance w/ PVC 100m run Strength Overhead Squat (Every 2:00 x 6 sets 4-4-3-3-3-3) *from the ground…building Metcon (Time) 3 rounds 200m run 2 Rope Climbs 6 Squat Snatch (135/155) 13 min capRX+ Legless 155/105...Read More

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 hereTeams of 2…alt movements Strength Power Clean...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 16 400m Run 30 Deadlifts 225/155 30 Ab Mat Sit Ups *Run together then share Deadlift & Ab mat sit ups with partnerScaled/Masters 400m run 30 Deadlift (185/125) 30 Ab Mat Sit Ups Strength Deadlift (Every 2:00 x 5 sets 3 reps ) All...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 16 400m Run 30 Deadlifts 225/155 30 Ab Mat Sit Ups *Run together then share Deadlift & Toes To Bar reps with partnerScaled/Masters 400m run 30 Deadlift (185/125) 30 Ab Mat Sit Ups Strength Deadlift (Every 2:00 x 5 sets 3 reps ) All...Read More