CrossFit VU – CrossFit Warm up 2:00 Bottom of Squat Hold Then 3 Rounds 5 Muscle Snatch 5 Snatch Grip Behind Neck Push Press 5 Overhead Squats :20 Bike Sprint Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds 20 Plate Hops 10 Plate Squats 10 Plate Ground To Overhead Metcon (AMRAP – Rounds and Reps) AMRAP 14 50 DU 10 Front Squat (185/125) 50 DU 5 Wall WalksScaled/Masters 50 Single Unders / 25 Double unders 10 DB Goblet Squats (any weight) 50 Single Unders /...Read More

CrossFit VU – CrossFit Warm up 25′ Butt Kicks 25′ High Knees 25′ Lunge Steps 25′ Frankenstein’s 25′ Inch Worms 25′ Burpee Broad Jumps Metcon (Time) For Time 400m Run 21 Bar Muscle Ups 400m Run 27 Hang Clean and Jerk 95/65 400m Run 33 Burpee Box Jumps 24/20″ 15 min capScaled/Masters 200m Run 15...Read More

CrossFit VU – CrossFit Warm up 100m row 20 air squats 10 BB Strict Press 100m row 10 BB Front Squats 10 BB Push Press 100m row 10 BB Thrusters Metcon (Weight) EMOM x 24 Teams of 2 200/180m row Heavy Thrustesr* Sets 1-4: 3 reps Sets 5-8: 2 reps Sets 9-12: 1 rep Scaore...Read More

CrossFit VU – CrossFit Warm up 25′ butt kicks 25′ high knees 25′ lunge steps 25′ frankensteins 25′ inch worms Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m run 18 Alt Hang DB Snatch (50/35) 6 Strict HSPUScaled/Masters AMRAP 12 100m run 18 Alt DB Hang Snatch (35/25) 9 hand release push ups Strength...Read More

CrossFit VU – CrossFit Warm up 400m run then 2 rounds 5/5 worlds greatest 10 kang squats 20 SU Metcon (Time) For time 1200m row 120 DU 60 air squats 800m row 60 DU 40 air squats 400m row 30 DU 20 air squats 25 min capScaled/Masters SU Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 3:00 bike or row then 2 rounds 5/5 groiners 5 inch worms + push up Metcon (AMRAP – Reps) 4 rounds 2:00 on/ 2:00 off 20/15 cal bike or 25/20 cal row Max lateral BBJO (24/20) *only use row if class is too big, otherwise partner upScaled/Masters 2:00 on/2:00...Read More

CrossFit VU – CrossFit Warm up 10 Kip Swings 5 muscle cleans + strict press 20 sec ring support 5 power cleans + push press 20 light band tricep ext 5 squat cleans + jerk Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click here30 min cap Scaled/Masters...Read More

CrossFit VU – CrossFit Metcon (Time) 3 rounds 20/16 cal row 80 DU 20 DBL DB Box Step Ups (50/35)(24/20) 15 min capRX+ 4 rounds Scaled/Masters 3 rounds 15/12 cal row 60 SU 20 Box Step Ups (bodyweight) Warm up 2 rounds 40 sec on/20 sec off Row or Bike Plate Hops Reverse lunges Strength...Read More