CrossFit VU – CrossFit Warm Up ATYT x 10 into 20 SU 5/5 squat reach ups 20 DU 5/5 Cossack squats w/ OH reach Barbell Prep Metcon (Time) For Time: 100 SU 20 Power Snatch 95/65 80 DU 30 OHS 60 SU 40 SDLHP 40 DU *18 Time Cap 2:00 Rest Directly into.. EMOM x...Read More

CrossFit VU – CrossFit Warm Up 1 min row or bike 10 KB SL RDL 10 hollow rocks 1 min bike or row 10 RKBS 10 supermans 1 min bike or row 10 KB High Pull 10 Scap Pull Ups 1 min bike or row 10 kip swings Review DB movements Metcon (AMRAP – Reps)...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 5/5 worlds greatest 5 muscle clean 5/5 elbow punches 5 pause front squats Front Squat (4 RM) 20 Min Metcon (AMRAP – Rounds and Reps) AMRAP 10 1 Round Macho Man (155/105)(115/85) 9 Burpees Rx+ 185/135*Macho Man: 3 Power Cleans 3 Front Squats 3 Jerks Scaled/Masters 1...Read More

CrossFit VU – CrossFit Metcon (Time) Surprise WOD tomorrow, come in and look forward to a Coach Reece special treat 🙂Read More

CrossFit VU – CrossFit Warm Up 2 min row or bike 3 rounds :15 handstand hold 3/3 lateral box step ups 5/5 Alt V Ups 3/3 lunge w/ a twist Review TTB and HSPU 2018 Regionals Event 5 (Time) For time 50 HSPU 50 TTB 50/40 Cal Echo or 65/50 cal row 50 Single DB...Read More

CrossFit VU – CrossFit Metcon (Time) Every 5 min x 4 rounds 3 Rope Climbs 12 burpees 2/2 Turkish Get Up (35/25)RX+ 53/35 Scaled/Masters Every 5 min x 4 rounds 3 Supine to stand 12 burpees 3/3 Turkish Get Up (25/18) Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (10RM) 20-25 min Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 Clusters (135/95) 100m runRX+ 155/105 Scaled/Masters 3 Clusters (95/65) 100m runRead More

CrossFit VU – CrossFit Warm Up 2 rounds *switch movements with your partner each rd 1 min row 10 banded good mornings 2 rounds 1 min row 25 plate hops 2 rounds 1 min row 12 plate G2O 2 rounds 1 min row 12 KBS Happy 4th of July (Time) Teams of 2 7 rounds...Read More

CrossFit VU – CrossFit Warm Up AMRAP 6 3 Snatch Grip DL 3 Hang Muscle Snatch 5 WB Front Squats 5 Scap Pull Ups 5 Kips Swings Review Snatch Metcon (Weight) EMOM x 20 Min 1- 10 Pull Up Min 2- 5 TNG Snatch (115/85) Min 3- 20 WB 20/14 Min 4- RestRX+ C2B 135/95...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Station 1 Every 3:00 x 3 40/30 cal row Max Synchro Alt DB Snatch (35/25) Station 2 Every 3:00 x 3 30/20 cal bike Max Synchro DB Lunge Station 3 Every 3:00 x 3 15 Shuttle Runs Max Synchro SA DB Push Press *rest...Read More