CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 4 (in pairs) AMRAP 20 P1+P2: 200m Sled Push P3+P4: 50 Cal Row 50 S2OH 135/85 Rx+ 155/95*One partner working at a time on each piece. Split reps/distance anyhow. Pairs switch stations at the completion of each sled push. *Score is total rounds...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 4 (in pairs) AMRAP 20 P1+P2: 200m Sled Push (90/50) P3+P4: 50 Cal Row 50 S2OH 135/85 Rx+ 155/95*One partner working at a time on each piece. Split reps/distance anyhow. Pairs switch stations at the completion of each sled push. *Score is total...Read More

CrossFit VU – CrossFit Metcon (Time) 3 rounds 21 KBS (53/35) 15 BBJO (24/20) 21 TTBRX+ 70/53Read More

CrossFit VU – CrossFit Metcon (Time) 3 rounds 21 KBS (53/35) 15 BBJO (24/20) 21 TTB 17 min capRX+ 70/53 Scaled/Masters 35/26 Burpee/up down step overs HKR Warm up 4 rounds 3/3 KB WindmillRead More

CrossFit VU – CrossFit Warm up 4 rounds 3/3 KB Windmill 4 Seated vertical jumps 5 up downs 7/7 SL Glute Bridge 10 Seated Pike Leg Lifts Review Movements Primer 2 rounds 5 KBS 3 BBJO 5 TTB/HKR Metcon (Time) 3 rounds 21 KBS (53/35) 15 BBJO (24/20) 21 TTB 17 min capRX+ 70/53 Scaled/Masters...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 18 40 sec on/ 20 sec off Min 1- Box Jump (24/20) Min 2- Rope Climb Min 3- Russian Twists w/ Slam Ball (20/10)RX+ Legless Cool Down ROMWODRead More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 18 40 sec on/ 20 sec off Min 1- Box Jump (24/20) Min 2- Rope Climb Min 3- 100m runRX+ Legless Cool Down ROMWODRead More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1&2- 300m run Min 3- 3 rope climbs Min 4- 20 air squatsRX+ 2 Legless Scaled/Masters 200m run 5 supine to stand 15 air squats Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up ATYT x 10 2 rounds 5 roll to reach 10 table top rocks Barbell Prep Metcon (Time) For time 15-12-9-6-3 Power Clean 12-12-12-12-12 HSPU 14 min cap 115/85 135/95 155/105 185/125 205/145RX+ 135/95 185/125 205/145 225/155 245/175 Scaled/Masters Box HSPU or Seated DB Press Less weightRead More

CrossFit VU – CrossFit Warm up ATYT x 10 3 rounds 5 roll to reach 10 table top rocks Barbell Prep Metcon (Time) For time 15-12-9-6-3 Power Clean 12-12-12-12-12 HSPU 15 min cap 115/85 135/95 155/105 185/125 205/145RX+ 135/95 185/125 205/145 225/155 245/175 Scaled/Masters Box HSPU or Seated DB Press Less weight Finisher Tabata Abs...Read More