CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 80 KBS (53/35) 80 TTB rest 2 min 80/65 cal row 80/65 cal echo 25 min capRX+ 70/53 100 reps/cals Scaled/Masters (35/26) HKRRead More

CrossFit VU – CrossFit Warm Up 10-8-6-4-2 Skater Jumps (5 each leg/4 each leg ect) Barbell BOR Deadbugs Barbell Prep Strength 1 Squat Clean + 3 Front Squats (Every 2:00 x 7 sets) Build to a mod/heavy Metcon (Time) For time 60 DU 18 Pull Ups 40 DU 20 Cleans (135/95) 40 DU 18 Pull...Read More

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 4:00 x 4 sets 25′ DBL DB Farmers Walking Lunge (35/25) 12 Up Downs 15 DBL DB DL 25′ DBL DB...Read More

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Warm Up AMRAP 6 7 Turkish Sit Ups w/ Plate 5/5 Plate Around the World 5/5 High Skips Strength 3 Push Press + 2 Jerk (Every 2:30...Read More

CrossFit VU – CrossFit Warm Up Agility Ladder ATYT x 10 100m run 5 bootstrappers 5 BTN Snatch Push Press 100m run 5/5 T Spine Rotations 5 Snatch Grip DL 100m run 5/5 Split Squats 5 Muscle Snatch Review OHS Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25...Read More

CrossFit VU – CrossFit Warm Up 2 min row or bike Halo Barbell Prep Strength Back Squat (7-7-5-5-5 (cap 80%)) 20 min Row Cals (Calories) 3 sets AMRAP 2 Max Cal Row or Bike -rest 2 min between sets- Bike Cals (Calories) 3 sets Max Cal Bike -rest 2 min between setsRead More

CrossFit VU – CrossFit Metcon (Time) 20 Rounds ‘I go, you go’ 4 Hang Squat Cleans (75/55) 4 Front Rack Reverse Lunge *2 each leg 4 Lateral burpees over bar 25 min capRX+ 95/65 Scaled/Masters 16 rounds 4 Hang Squat Clean (65/45) 4 FR Reverse Lunge 4 up downs over barRead More

CrossFit VU – CrossFit Warm Up 2 rounds 50’ Bear Crawl 50’ Crab Walk 50’ Duck Walk 50’ Broad jumps Review movements Primer 5 TTB/HKR 5 cal row or bike 5 Wall Ball 5 BJO 5/5 DB Snatch Metcon (Time) For time 12-15-20 TTB Cal Row Wall Ball (20/14) BJO (24/20) Alt DB Snatch (35/25))...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 20 Min 1- Echo Bike Cals Min 2- KB SDLHP (53/35) Min 3- Ab mat sit ups Min 4- RestRX+ 70/53 Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 3/3 KB windmill 100m run 3/3 Half Kneeling Bottoms Up KB press 100m run 5 BB Strict Press Review Push Press Strength Push Press (5-5-5-3-3-3) Build to a moderate/heavy set of 3 (80-85%) 15-17 min Metcon (Time) For time 800m run 30 S2O (135/95) 200 DU 12 min capRX+...Read More