CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 on Machine of Choice :30 S-DB RDLs :30 Tall Plank Shoulder Taps then.. 1 Round 10 Alternating DB Snatch 5 Slow Push Ups Metcon (AMRAP – Reps) 4 Sets / 2:00 Rest AMRAP 4 15/12 Calorie Bike (or Row) 15 DB Snatch 50/35 15 Push Ups...Read More

CrossFit VU – CrossFit “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed to CF BelAir. **Athletes may start with either the run...Read More

CrossFit VU – CrossFit Warm Up 3:00 Slow Row then 3 Rounds 10 Lateral Hops Over Rower :15 HS Hold w/ negative to finish Metcon (AMRAP – Reps) EMOM 15 :40 on :20 off 1. Calorie Row 2. Box Jump Overs 24/20″ 3. Strict Handstand Push Ups *LOWEST rep count is your scoreRx+ Deficit HSPU...Read More

CrossFit VU – CrossFit Warm Up Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14:00 Time Cap Scale/Masters: 3 Rounds 30 Air Squats 7 BMU or 14 C2B/PU/Jumping PU 10 Hang Power Cleans (less weight)Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 10 Burpee Pull Up 200m run *alt full rounds w/ partnerRX+ burpee C2B Scaled/Masters 7-10 burpee rr 200m run Strength Deadlift (Every 2:00 x 5 sets 5 reps) for quality…keep it lightRead More

CrossFit VU – CrossFit Warm up 3 rounds 5 muscle cleans 10 kipping knee raises 5 front squats w/ pause 5-10 push ups Metcon (Weight) On a 30:00 clock 6 rounds 5 squat clean (205/145) 10 TTB 15 push ups in time remaining Build to a heavy single Squat Clean + Split JerkScaled/Masters 5 squat...Read More

CrossFit VU – CrossFit Warm up Line Drills Metcon (5 Rounds for time) Every 5:00 x 5 rounds 200m run 12 strict pull ups 200m run 6 wall walksScaled/Masters 200m run 10 RR or banded strict pull ups 100m run 10 push ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 4 rounds 30 sec on/ 30 sec off Row…increase effort each round Metcon (Time) 3 rounds 20/16 cal row 40 air squats 8 Power Snatch (155/105) 1:00 rest 18 min capScaled/Masters 15/12 cal row 30 air squats 18 Alt DB Snatch 1:00 rest Strength 1 Power Snatch + 1...Read More

CrossFit VU – CrossFit Warm up 200m run into 2 rounds 25′ burpee broad jump 50 SU 10 kip swings Metcon (AMRAP – Reps) 2 sets AMRAP 7 rest 2 min b/t sets 400m run 30 KB Swings (53/35) 90 DU Max BMU in time remainingScaled/Masters 200-400m run 20 KBS (any weight) 90 SU Max...Read More

Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 3 rounds 2:00 KB Snatch 953/35) 2:00 Wall Balls (20/14) 2:00 BBJO (24/20) *switch every 30 sec w/ partner *score is total reps Strength Back Squat (AMRAP 8 70-80% of 1RM) Rack and unrack anytimeRead More