CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12 4 Power Cleans (155/105) 2 Rope Climbs Alternate full rounds w/ a partner Consider sticking w/ T&G reps if possible Strength 1 Power Clean + 1 Hang Power Clean (Every 90 sec x 10 sets ) Build to a heavyRead More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12 4 Power Cleans (155/105) 2 Rope Climbs *Alternate full rounds w/ a partner Consider sticking w/ T&G reps if possibleRx+ Legless RC Scaled/Masters 4 Power Clean (135/95) or less 4 Strict CHIN Ups Strength Power Clean (EMOM 10 2 Reps into 5:00 Build...Read More

CrossFit VU – CrossFit Strength Thruster (Every 90 sec x 8 sets 5 lateral BB burpees 3 Thrusters* building ) Metcon (4 Rounds for time) Every 4:00 x 4 sets 400m run 15 TTBScaled/Masters 300-400m run 15 sit ups or V upsRead More

CrossFit VU – CrossFit Warm Up 1 Round 200m Run 15 Air Squats 10 Push Press 5 Burpees Strength Thruster (Every 90 sec x 8 sets 5 lateral BB burpees 3 Thrusters* building ) Metcon (4 Rounds for time) Every 4:00 x 4 sets 400m run 15 TTBRx+ Wear a Vest 20/14# Scaled/Masters 300-400m run...Read More

CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 15 Air Squats 10 Push Press 5 Burpees Strength Thruster (Every 90 sec x 8 sets 5 lateral BB burpees 3 Thrusters* building ) Metcon (4 Rounds for time) Every 4:00 x 4 sets 400m run 15 TTBRx+ Wear a Vest 20/14# Scaled/Masters 300-400m run...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 4 Wall Walks 16 DB Goblet Lunges (50/35) 16/12 Calorie Bike (Or Row) 16 DB Box Step Ups (20)Scaled/Masters AMRAP 25 1:00 Plank 16 Walking Lunge Steps 12 Calorie Bike 16 Bodyweight Box Step Ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 20-16-12 Calorie Machine Bodyweight Lunges Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 Strict Pull Ups 16/12 Calorie Bike (Or Row) 16 S-DB Box Step Ups (50/35)(20)Scaled/Masters: 8 Deep Ring Rows 12 Calorie Bike 16 Bodyweight Box Step Ups For Quality (No Measure) EMOM x 8 :30 On...Read More

CrossFit VU – CrossFit Warm Up 20-16-12 Calorie Machine Bodyweight Lunges Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 Strict Pull Ups 16/12 Calorie Bike (Or Row) 16 S-DB Box Step Ups (50/35)(20)Scaled/Masters: 8 Deep Ring Rows 12 Calorie Bike 16 Bodyweight Box Step Ups For Quality (No Measure) EMOM x 8 :30 On...Read More

CrossFit VU – CrossFit Warm Up 1:00 Row(easy) 10 Muscle Snatch 30 sec Row (mod) 10 OHS 15 sec Row (hard) 10 High Hang Squat Snatch Metcon (Time) For time 1-10 Hang Squat Snatch (115/75) 8/6 cal row 12 min capRX+ 135/95 Scaled/Masters 5 rounds 10 Alt DB Snatch (any weight) 8/6 cal row Strength...Read More

CrossFit VU – CrossFit Metcon (Time) For time 1-10 Hang Squat Snatch (115/75) 8/6 cal row 12 min capRX+ 135/95 Scaled/Masters 5 rounds 10 Alt DB Snatch (any weight) 8/6 cal row Strength Squat Snatch (Every 30 sec for 3 min 1 rep Every 60 sec for 5 min 1 rep Every 90 sec for...Read More