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
CrossFit VU – CrossFit Metcon (Calories) Every 5:00 x 4 Sets / 3:00 rest 400m Run 12 Dbl DB Box Step Over (35/20) (24/20) Max Cals Bike/RowRX+ 50/35 Scaled/Masters 300m run 12 Single DB Step Over (25/15) Max calsRead More
CrossFit VU – CrossFit Strength EMOM x 12 Min 1- Bike/Row Min 2- 5/5 Box Step Ups Min 3- 30 sec active bar hang Metcon (Calories) Every 5:00 x 4 Sets / 3:00 rest 500m Row/1.2km Bike 12 Dbl DB Box Step Over (35/20) (24/20) Max Cals Bike/Row *Alternate between starting with the row/bikeRX+ 50/35...Read More
CrossFit VU – CrossFit Strength EMOM x 12 Min 1- Bike/Row Min 2- 3/3 Box Step Ups + Stretching Min 3- 30 sec active bar hang Metcon (Calories) Every 5:00 x 4 Sets / 3:00 rest 500m Row/1.2km Bike 12 Dbl DB Box Step Over (35/20) (24/20) Max Cals Bike/Row in time remaining *Alternate between...Read More
CrossFit VU – CrossFit Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor Squat Snatch (3-3-3-3) RX+ Build to a heavy 3 rep TNG Metcon (AMRAP – Rounds and Reps) AMRAP 8 2…4…6…8 WB (20/14) OHS (75/55) 20 DURX+ 95/65 Scaled/Masters 14/10 65/45 30 SURead More
CrossFit VU – CrossFit Warm up 20 jumping jacks 5/5 T Spine Rotations 10 PVC Pass Thru 20 jumping Jacks 5/5 Lunge w/ Twist 10/10 PVC Around the World Barbell Prep Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor 15 min clock Squat Snatch (3-3-3-3) RX+ Build to a...Read More
CrossFit VU – CrossFit Warm up 20 jumping jacks 5/5 T Spine Rotations 10 PVC Pass Thru 20 jumping Jacks 5/5 Lunge w/ Twist 10/10 PVC Around the World Barbell Prep Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor 15 min clock RX+ 3 rep TNG Squat Snatch Squat...Read More
CrossFit VU – CrossFit Warm up 20 jumping jacks 5/5 T Spine Rotations 10 PVC Pass Thru 20 jumping Jacks 5/5 Lunge w/ Twist 10/10 PVC Around the World Barbell Prep Strength Choose 1 Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor or Heavy 3 rep TNG Squat Snatch 15...Read More
CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 5 100m DBL KB Farmers Carry (53/35) 15 Ab Mat Sit Ups 200m run Rest 2 min b/t setsRX+ 70/53 Scaled/Masters 35/26Read More
CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 5 100m DBL KB Farmers Carry (53/35) *1 rep 20 Ab Mat Sit Ups 200m run *1 rep Rest 2 min b/t setsRX+ 70/53 Scaled/Masters 35/26Read More
