CrossFit VU – CrossFit Warm Up 5/5 bird dogs 5 cat cow 5 jumping air squats 5/5 curtsy lunges Barbell Prep Strength Front Squat (5RM….from the floor ) 20 min clock Big Bang (Time) For time 50 Power Clean (165/115)10 min cap RX+ 205/145 Scaled/Masters 30 Power Clean (135/95) Stimulus 6-7 reps per minute (mod/heavy)...Read More

CrossFit VU – CrossFit Warm Up 4 rounds 100m run 3 inchworms 5 hollow rocks 5 supermans 5 up downs 3/3 box step ups Review Wall Walk Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 5 wall walks 12 BJOScaled/Masters 200-300m run 3 wall walks/half wall walks 6 box step oversRead More

CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Snatch + 1 Hang Snatch (Every 2:00 x 8 sets (building)) Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 ‘I go you go’ 3 sets AMRAP 6 7/5 cal echo bike 7/7 DB Hang C & J (35/25) 7 Ab Mat Sit Ups -rest 2 min b/T setsRX+ 50/35Read More

CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 Box Step Ups 5 pike push ups 5 Snatch Grip RDL 3/3 worlds greatest Pistol Progression Standing single leg lift Close stance squat Shrimp Squat Back Roll to close stance squat Back Roll to pistol Pistol Metcon (Time) For time 50 Box Jumps (24/20) 40 HSPU...Read More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 12 Min 1- Ab mat sit ups Min 2- DB BOR Min 3- Row or Bike -rest 2 min- EMOM x 12 Min 1- KB SDLHP Min 2- Plank Side Crunches Min 3- SU or DU Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (8-6-4-8-6-4) Wave loading- second wave should be slightly heavier than the first 25 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 SA DB OH Lunge *4 steps each leg 2 burpees *add 2 each roundRead More

CrossFit VU – CrossFit Warm Up Line Drills 3 cone L Drill (each athlete go 3 times) https://youtu.be/RItJa1W47Uo 100m run 5 cal row 100m 5 cal bike Metcon (AMRAP – Reps) Every 2 min x 8 sets* 200m run (1:20 cap) Max cal row/bike in time remaining Rest 1 min b/T sets*4 sets on the...Read More

CrossFit VU – CrossFit Strength Warm Up Barbell Prep Clean and Jerk (Every 2:30 x 5 sets 5 TNG Clean and Jerks ) Build to a heavy Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.15 min cap *run 2 heats (staggered) if needed Scaled/Masters 750m row 30...Read More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 25 45 sec on/ 15 sec off Min 1- Box Jumps Min 2- Row or Bike Min 3- RKBS Min 4- Plank Min 5- RestRead More