CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 4:00 x 5 sets 400m run 16 Alt DB Snatch (50/35) Max Pull Up in time remaining Rest 2 min b/t setsRX+ 70/50 RMU Scaled/Masters 300m run 16 Alt DB Snatch (35/20) Max RRRead More
CrossFit VU – CrossFit Metcon (No Measure) EMOM x 15 Min 1- :45 Wall Sit Min 2- 10 Box Shoot Through Min 3- 12 Rotational Ball Slams (20/10) Cool Down ROMWODRead More
CrossFit VU – CrossFit Metcon (No Measure) EMOM x 15 Min 1- 5 Shuttle Runs Min 2- 10 Box Shoot Through Min 3- 12 Alt Rotational Ball Slams (20/10) Cool Down ROMWODRead More
CrossFit VU – CrossFit Strength Front Squat (3 x 5 Max reps @ 80% of top set) 3 working sets Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More
CrossFit VU – CrossFit Warm up Halo Barbell Prep Strength Front Squat (3 x 5 (70-80%) Max reps @ 80% of top set) 20 min clock Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More
CrossFit VU – CrossFit Warm up Halo Barbell Prep Strength Front Squat (3 x 5 (70-80%) Max reps @ 80% of top set) Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More
CrossFit VU – CrossFit Warm up EMOM x 9 Min 1- Row or Bike Min 2- 10 Hollow Rocks + 10 Supermans Min 3- 5 inch worms w/ push up Barbell Prep Strength Shoulder Press (3-3-3-2-2* End around 85-90%) 12 min clock Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 TTB* *250/200m Row or 0.6/0.5km Bike after each...Read More
CrossFit VU – CrossFit Strength Shoulder Press (3-3-3-2-2* End around 85-90%) Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 TTB* *250/200m Row after each set 18 min capScaled/Masters 9-1 HKRRead More
CrossFit VU – CrossFit Strength Banded Deadlifts (EMOM x 10 3 Banded DL @ 50-55%) Use a red or blue band Damn Diane (AMRAP – Reps) 3 rounds 15 Deadlifts (225/155) 15 HSPU10 min cap RX+ 315/225 Strict Deficit HSPU (3.5″/2″) Scaled/Masters 3 rounds 15 DL (185/125) 15 Box HSPURead More
CrossFit VU – CrossFit Warm up 2 rounds 15 banded glute bridges 10/10 shoulder taps 10 banded BOR 10/10 half kneeling SA DB Press Barbell Prep Strength Banded Deadlifts (EMOM x 10 3 Banded DL @ 50-55%) Use a red or blue band Damn Diane (AMRAP – Reps) 3 rounds 15 Deadlifts (225/155) 15 HSPU10...Read More
