CrossFit VU – CrossFit Metcon (AMRAP – Reps) 7 Rounds 2:00 on / 2:00 off 100m Sprint 10 burpees over DB Max S-DB Box Step Overs (70/50)(24/20)RX+ DBL DB (50/35) Scaled/Masters Less weight Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 500m Row 10 Burpees Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 BMU 20 Hang DB Snatch (50/35) 10/8 cal row 20 DB Goblet SquatsRX+ 70/50 Ski SA OH DB Squat Scaled/Masters 10 Pull Ups/RR 20 Hang DB Snatch (35/20) 8/6 cal row 20 DB Goblet Squats Strength...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds 30 Single/Double Unders 10 Light S-DB Thrusters (a head in each hand) Metcon (AMRAP – Rounds and Reps) AMRAP 8 Climb the Ladder 4-8-12-16… HSPU Front Squat ( 155/105 ) 40 Double UndersRX+ Deficit HSPU 4/3 185/125 60 DU Scaled/Masters 4-8-12-16… Double DB Front Squats Double DB...Read More

CrossFit VU – CrossFit Warm Up 200m Run then 3 Rounds 3 Pull Ups or RR 6 Push Ups 9 Squats Metcon (AMRAP – Rounds and Reps) Murph Prep AMRAP 7 200m run 10 pull ups -rest 3- AMRAP 7 200m run 15 push ups -rest 3- AMRAP 7 200m run 25 air squats 100m=...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds :30 on / :30 off Row Ring Rows Air Squats / FS / OHS Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 16 600m Row 30 OHS 95/65 30 Pull Ups *share reps however, one athlete works at a time 100m Row = 1 RepRx+ 1000m...Read More

CrossFit VU – CrossFit Warm Up 200m Run then 10 Muscle Cleans 10 Alternating V-Ups 10 Strict Press 10 Alternating V-Ups then Barbell Prep Metcon (Time) For Time 600m Run 45 Hang Power Cleans 115/85 30 TTB 3:00 Rest 400m Run 30 Shoulder to OH 115/85 20 TTB 3:00 Rest 200m Run 15 Clean and...Read More

CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 5:00 x 20:00 100′ Plate Pinch Carry (AHAP) 15/12 Cal Bike 30 Air Squats 15/12 Cal RowScale/Masters: 10/8 Cals 20 Air Squats Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 16 Lunge Steps Strength Back Rack Reverse Lunges (Every 2:00 x 10:00 8 Reps (4/leg)) Metcon (5 Rounds for reps) 5 Rounds 1:00 on / 2:00 off 10 Thrusters 75/55 Max OH Lunges 75/55score is total lungesRead More

CrossFit VU – CrossFit Warm Up 500/400m row (increasing effort) into.. 2 Rounds :30 on :30 off Burpee Pull Ups Metcon (Time) 5 Rounds 200/150m Row 12 Chest to Bar 12 Burpees to Target :30 Rest 16 Min CapRX+ 250/200 15 C2B 15 burpees to target Scaled/Masters 200/150 10 RR 8 burpees 30 sec rest...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Metcon 1 Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 5-10-15… etc S-DB Box Step Ups 24/20″ (50/35) Deadlifts 225/155RX+ 275/185 70/50 Scaled/Masters AMRAP 20 200m Run 5-10-15… Box Step Ups 5-10-15…...Read More