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

CrossFit VU – CrossFit Warm Up Barbell Prep Incredible Hulk (AMRAP – Rounds and Reps) AMRAP 20 5 DL (115/75) 5 Hang Power Clean 5 FS 5 Push Press 5 BSRest 3 min before starting part B Scaled/Masters Rest 30 sec between rounds 95/65 Hang Clean (2RM *squat or power) 10 min clockRead More

CrossFit VU – CrossFit Metcon (Time) 2 rounds 150’ DBL KB Farmers Carry (53/35) 20 DBL KB DL into 2 rounds 150’ DBL KB Front Rack Carry 20 Barbell Bench Press (135/95) into 2 rounds 150’ SA KB OH Carry 20 DBL KB Hang Power Clean 20 min capRX+ 70/53 Scaled/Masters 2 rounds 150’ KB...Read More

CrossFit VU – CrossFit Warm Up 30 sec row or bike 90/90 Hip Rotations :30 row or bike 10 glute bridges :30 row or bike 5/5 Box step overs Barbell Prep Strength Front Squat (4 x 6 @ 75-80%) 20 min Metcon (AMRAP – Reps) EMOM x 15 45 sec on/15 sec off Min 1-...Read More

CrossFit VU – CrossFit Warm Up 200m run :30 tuck hold 20 lateral line hops 200m run :30 plank 20 jumping jacks DU drills “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap *2:1 SU Scaled/Masters 50-40-30-20-10 SU 40-30-20-10-5 Sit Ups *200m run after each rd Finisher AMRAP...Read More