CrossFit VU – CrossFit Warm up 4 rounds 30 sec on/ 30 sec off Row…increase effort each round Metcon (Time) 3 rounds 20/16 cal row 40 air squats 8 Power Snatch (155/105) 1:00 rest 18 min capScaled/Masters 15/12 cal row 30 air squats 18 Alt DB Snatch 1:00 rest Strength 1 Power Snatch + 1...Read More
CrossFit VU – CrossFit Warm up 200m run into 2 rounds 25′ burpee broad jump 50 SU 10 kip swings Metcon (AMRAP – Reps) 2 sets AMRAP 7 rest 2 min b/t sets 400m run 30 KB Swings (53/35) 90 DU Max Strict Pull Up in time remainingRX+ 70/53 BMU Scaled/Masters 200-400m run 20 KBS...Read More
CrossFit VU – CrossFit Warm up 200m run into 2 rounds 25′ burpee broad jump 50 SU 10 kip swings Metcon (AMRAP – Reps) 2 sets AMRAP 7 rest 2 min b/t sets 400m run 30 KB Swings (53/35) 90 DU Max BMU in time remainingScaled/Masters 200-400m run 20 KBS (any weight) 90 SU Max...Read More
CrossFit VU – CrossFit Warm up 200m run into 2 rounds 25′ burpee broad jump 50 SU 10 kip swings Metcon (AMRAP – Reps) 2 sets AMRAP 7 rest 2 min b/t sets 400m run 30 KB Swings (53/35) 90 DU Max BMU in time remainingRX+ 70/53 BMU Scaled/Masters 200-400m run 20 KBS (any weight)...Read More
Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 3 rounds 2:00 KB Snatch (53/35) 2:00 Wall Balls (20/14) 2:00 BBJO (24/20) *switch every 30 sec w/ partner *score is total reps Strength Back Squat (AMRAP 8 with a partner…use the same weight 70-80%...Read More
Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 3 rounds 100m run 10 banded BOR 5/5 reverse lunges Metcon (Time) 3 rounds 200m run 12 strict pull up 24 alt pistols 10 min capScaled/Masters Banded strict pull up Pistol to target Strength Deadlift (5-5-5-3-3-3-1-1-1 Every 2:00 x 9...Read More
Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 3 rounds 5 RDL 5 Hang muscle clean 5 push press 100m run Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Strength Deadlift (5-5-5-3-3-3-1-1-1 Every 2:00 x 9 sets) Build to a heavyRead More
Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 3 rounds 100m run 10 banded BOR 5/5 reverse lunges Metcon (Time) 3 rounds 200m run 12 strict pull up 24 alt pistols 10 min capScaled/Masters Banded strict pull up Pistol to target Strength Deadlift (5-5-5-3-3-3-1-1-1 Every 2:00 x 9...Read More
Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 400m run 30 walking lunge steps 5 inch worms + push up Metcon (No Measure) EMOM x 25 Min 1- 12 DBL DB Box Step Overs (35/20) Min 2- 3 Wall Walks Min 3- 12 DBL DB Front Squats Min...Read More
