CrossFit VU – CrossFit Metcon (Time) Teams of 2 Buy In: 600m run (together) into.. 12 rounds (I go, you go) 10 TTB 12 Alt DB Hang Snatch(35/25) Cash Out: 600m run 30 min capRX+ 50/35 Scaled/Masters Buy In: 400m run into 8 rounds 10 HKR 12 Alt Db Snatch (25/20) Cash Out: 400m runRead More

CrossFit VU – CrossFit Warm Up 2 min row or bike 2 rounds 5 inchworms :15 table top hold 5/5 pike shoulder taps Gymnastics Skill (AMRAP – Reps) HSW Skill Work + WOD Skill Work 5:00 Practice (Pick 1 option) Inverted Box or Rower HSW WF HS Shoulder Taps/Shifts Partner assisted HSW w/ PVC Then.....Read More

CrossFit VU – CrossFit Metcon (Time) For Time: 24-20-16-12-8-4 HR Push Ups Single DB Split Squat (Split reps) V Ups 17 min capScaled/Masters 20-16-12-8-6-4 HR Push Ups Single DB Split Squat Alt V Ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up ATYT x 10 into 20 SU 5/5 squat reach ups 20 DU 5/5 Cossack squats w/ OH reach Barbell Prep Metcon (Time) For Time: 100 SU 20 Power Snatch 95/65 80 DU 30 OHS 60 SU 40 SDLHP 40 DU *18 Time Cap 2:00 Rest Directly into.. EMOM x...Read More

CrossFit VU – CrossFit Warm Up 1 min row or bike 10 KB SL RDL 10 hollow rocks 1 min bike or row 10 RKBS 10 supermans 1 min bike or row 10 KB High Pull 10 Scap Pull Ups 1 min bike or row 10 kip swings Review DB movements Metcon (AMRAP – Reps)...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 5/5 worlds greatest 5 muscle clean 5/5 elbow punches 5 pause front squats Front Squat (4 RM) 20 Min Metcon (AMRAP – Rounds and Reps) AMRAP 10 1 Round Macho Man (155/105)(115/85) 9 Burpees Rx+ 185/135*Macho Man: 3 Power Cleans 3 Front Squats 3 Jerks Scaled/Masters 1...Read More

CrossFit VU – CrossFit Metcon (Time) Surprise WOD tomorrow, come in and look forward to a Coach Reece special treat 🙂Read More

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