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 90/90 hip rotations 10 kang squats Metcon (Time) For time 1200m row 300m run 60 air squats 800m row 200m run 40 air squats 400m row 100m run 20 air squats 25 min capScaled/Masters 1000/600/200m row Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 200m run 250m row then 2 rounds 5/5 90/90 hip rotations 10 kang squats Metcon (Time) For time 1200/1000m row 400m run 60 air squats 800m/600m row 300m run 40 air squats 400m/200m row 200m run 20 air squats 25 min cap Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 200m run 250m row then 2 rounds 5/5 90/90 hip rotations 10 kang squats Metcon (Time) For time 1200/1000m row 300m run 60 air squats 800m/600m row 200m run 40 air squats 400m/200m row 100m run 20 air squats 25 min cap Cool Down ROMWODRead 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 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 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 Scap Pull Ups 5 muscle cleans + 5 strict press 20 sec ring support or High Plank 5 power cleans + 5 push press 10 Kip Swings 5 clean & 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...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