CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 9/11 Tribute WOD AMRAP 20:01 9 Box Jump (24/20) 1 Rope Climb 9 Box Jump 1 Rope Climb Run 412 meters (first responders lost) *Bike 1.36km if it’s raining Cash out: 2977m row (total lives lost)*teams of 2Scaled/Masters 9 Box Step Ups (20) 3 banded...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 9/11 Tribute WOD AMRAP 20:01 9 Box Jump (24/20) 1 Rope Climb 9 Box Jump 1 Rope Climb Run 412 meters (first responders lost) *Bike 1.36km if it’s raining Cash out: 2977m row (total lives lost)*teams of 2Scaled/Masters 9 Box Step Ups (20) 3 banded...Read More

CrossFit VU – CrossFit “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed to CF BelAir. **Athletes may start with either the run...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 9/11 Tribute WOD AMRAP 20:01 9 Box Jump (24/20) 1 Rope Climb 9 Box Jump 1 Rope Climb Run 412 meters (first responders lost) *Bike 1.36km if it’s raining Cash out: 2977m row (total lives lost)*teams of 2Scaled/Masters 9 Box Step Ups (20) 3 banded...Read More

CrossFit VU – CrossFit Warm Up 2:00 Slow Row then 3 Rounds 10 Lateral Hops Over Rower :15 HS Hold w/ negative to finish Metcon (AMRAP – Reps) EMOM 15 :40 on :20 off 1. Calorie Row 2. Sandbag/Dball Squats (100/80) 3. Strict Handstand Push Ups *LOWEST rep count is your scoreRx+ 150/100 Deficit HSPU...Read More

CrossFit VU – CrossFit Warm Up 2:00 Slow Row then 3 Rounds 5 bootstrappers :15 HS Hold w/ negative to finish Metcon (AMRAP – Reps) EMOM 15 :40 on :20 off 1. Calorie Row 2. Sandbag/Dball Squats (100/80) *on the shoulder or bear hug 3. Strict Handstand Push Ups *LOWEST rep count is your scoreRx+...Read More

CrossFit VU – CrossFit Warm Up 3:00 Slow Row then 3 Rounds 10 Lateral Hops Over Rower :15 HS Hold w/ negative to finish Metcon (AMRAP – Reps) EMOM 15 :40 on :20 off 1. Calorie Row 2. Box Jump Overs 24/20″ 3. Strict Handstand Push Ups *LOWEST rep count is your scoreRx+ Deficit HSPU...Read More

CrossFit VU – CrossFit Warm Up 10 Alt. Groiners 8 BB RDLs 10 Reverse Lunges 8 BB Hang Muscle Cleans 10 Ring Rows 8 Hand Release Push Ups Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14:00 Time Cap Scale/Masters: 3 Rounds 30 Air...Read More

CrossFit VU – CrossFit Warm Up Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14:00 Time Cap Scale/Masters: 3 Rounds 30 Air Squats 7 BMU or 14 C2B/PU/Jumping PU 10 Hang Power Cleans (less weight)Read More

CrossFit VU – CrossFit Warm Up 10 Alt. Groiners 8 BB RDLs 10 Reverse Lunges 8 BB Hang Muscle Cleans 10 Ring Rows 8 Hand Release Push Ups Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14:00 Time Cap Scale/Masters: 3 Rounds 30 Air...Read More