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
CrossFit VU – CrossFit Warm up 2 rounds 40 sec on/20 sec off Row or Bike 100m run Reverse lunges Metcon (Time) 3 rounds 20/16 cal row 200m run 20 DBL DB Box Step Ups (50/35)(24/20) 15 min capRX+ 4 rounds Scaled/Masters 3 rounds 15/12 cal row 100m run 20 DBL DB Box Step Ups...Read More
CrossFit VU – CrossFit Warm up 200m run into 2 rounds 5 push ups 10 Muscle Cleans 15 Air Squats into 100m run 5 Burpees 10 Power Cleans 15 Front Squats Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 12 10 Bar Facing Burpees*lateral if not enough space 10 Power Cleans (135/95) *alt...Read More
CrossFit VU – CrossFit Warm up 200m run into 2 rounds 5 push ups 10 Muscle Cleans 15 Air Squats into 100m run 5 Burpees 10 Power Cleans 15 Front Squats Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 12 10 Bar Facing Burpees 10 Power Cleans (135/95) *alt full roundsScaled/Masters less weight...Read More
CrossFit VU – CrossFit Warm up w/ a partner Partner 1- 72/54 cal bike Partner 2 5 BB Front Squats 5 BB Push Press 5 BB RDL *switch once partner 2 is finished Metcon (Time) For time 50 Wall Balls (20/14) 50 Deadlifts (185/125) 50 Wall Balls 12 min capRX+ 75/75 WB 205/135 Scaled/Masters 35-50...Read More
CrossFit VU – CrossFit Warm up w/ a partner Partner 1- 72/54 cal bike Partner 2 5 BB Front Squats 5 BB Push Press 5 BB RDL *switch once partner 2 is finished Metcon (AMRAP – Reps) For time 50 Wall Balls (20/14) 50 Deadlifts (185/125) 50 Wall Balls 12 min capRX+ 75/75 WB 205/135...Read More
CrossFit VU – CrossFit Warm up w/ a partner Partner 1- 72/54 cal bike Partner 2 5 BB Front Squats 5 BB Push Press 5 BB RDL *switch once partner 2 is finished Metcon (AMRAP – Reps) For time 75 Wall Balls (20/14) 50 Deadlifts (185/125) 75 Wall Balls 12 min capScaled/Masters 50 Wall Balls...Read More
CrossFit VU – CrossFit Warm up 2 rounds 200m row 20 sec dead hang 200m row 20 sec HS Hold on Wall (try wall facing) Metcon (AMRAP – Rounds and Reps) AMRAP 8 12/9 cal row 1 Wall Walk *add 1 wall walk each round rest 2 min AMRAP 8 200m run 15 KB Swings...Read More
CrossFit VU – CrossFit Warm up 2 rounds 200m run 10 Hang Muscle Clean 10 Strict Press Metcon (AMRAP – Reps) 4 sets AMRAP 3 50 DU 15 Hang Power Cleans (155/105) 50 DU Max HSPU in time remaining rest 1 min b/t sets *goal is to have 30 sec – 1 min on HSPURX+...Read More
