CrossFit VU – CrossFit Warm up 100m run 5 WB Deadlifts 5/5 Groiners 100m run 5 WB Front Squats 5/5 straight leg kicks 100m run 5 WB Push Press 5/5 worlds greatest Barbell Prep Strength Back Squat (3 x 3 @ 75-80%) 15 min clock Metcon (Time) For time 400m run 40 Back Squat (135/95)*from...Read More

CrossFit VU – CrossFit Strength Back Squat Metcon (Time) For time 400m run 50 Back Squat (135/95) 400m run 50 WB (20/14)RX+ 155/105Read More

CrossFit VU – CrossFit Warm up Tabata #1 20 sec on/ 10 sec off x 12 rounds Samson Glute Bridge Scap Push Ups Calf Raises Metcon (Time) For time 5 Box Jump (24/20) 5 Push Up 10 Box Jump 10 Push Up 20 Box Jump 20 Push Up 30 Box Jump 30 Push Up 11...Read More

CrossFit VU – CrossFit Metcon (Time) For time 5 Box Jump (24/20) 5 Push Up 10 Box Jump 10 Push Up 20 Box Jump 20 Push Up 30 Box Jump 30 Push UpRX+ 30/24 Cool Down ROMWODRead More

CrossFit VU – CrossFit Metcon (Time) For time 5 Box Jump (24/20) 5 Push Up 10 Box Jump 10 Push Up 20 Box Jump 20 Push Up 30 Box Jump 30 Push UpRX+ 30/24Read More

CrossFit VU – CrossFit Strength SA DB Overhead Lunge (5 sets 25ft Left Arm/25 ft Right Arm (50/35) 12-15 min ) RX+ 70/50 Scaled/Masters 35/20 Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Alt DB Hang Snatch (50/35) 200m runRead More

CrossFit VU – CrossFit Strength Hang Power Snatch (2-2-2-2) 20 min Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Alt DB Hang Snatch (50/35) 200m runRead More

CrossFit VU – CrossFit Warm up 3 rounds 15 Banded Pull Aparts 10 Banded Y Press 8 KB SDLHP Barbell Prep Strength Hang Power Snatch (2-2-2-2-2) 15 min Build to a heavy Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Alt DB Hang Snatch (50/35) 30 DURX+ 70/53 Scaled/Masters 30 SU 25/20Read More

CrossFit VU – CrossFit Strength Hang Power Snatch (2-2-2-2-2) 20 min Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Alt DB Hang Snatch (50/35) 200m runRead More

CrossFit VU – CrossFit Metcon (Time) 10 rounds 9 cal row or 7 cal bike 7 V Up 5 burpee pull up 25 min capRead More