CrossFit VU – CrossFit Warm Up 3 rounds 100m run 5/5 shoulder taps 3/3 box step overs Metcon (Time) For time 800m run 10/10 DB Renegade Rows (35/20) *no push up 50 Box Jump Overs (24/20) 10/10 Renegade Rows 800m run 18 min capRX+ 50/35 Scaled/Masters 600m run 7/7 DB Renegade Rows 30 Box Step...Read More

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (Max reps @ 80% Max reps @ 70% Max reps @ 60%) Target reps: 80% 6-8, 70% 10-12, 60% 14-16 Metcon (AMRAP – Rounds and Reps) AMRAP 8 25 DU 5 Devils Press (35/25) 7 Pull UpsRX+ 50/35 7 BMU Scaled/Masters 50 SU...Read More

CrossFit VU – CrossFit Warm Up 1 min row or bike Flow Stretching :30 row or bike Flow stretching :15 row or bike Metcon (Time) 2 rounds 21/18 cal row rest 30 sec 15/12 cal row rest 30 sec 9/6 cal row rest 30 sec12 min cap Take 3-4 minutes to switch machines RX+ 25/20...Read More

CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Hang Squat Clean + 1 Front Squat + 2 Jerks (Build to a heavy ) 20 min clock Air Force (Time) For time 20 Thrusters (95/65) 20 SDLHP 20 Push Jerk 20 OHS 20 Front Squat *At the top of each minute 4 burpees12 min...Read More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time Buy in: 120 WB (20/14) 3 rounds 20 DL (225/155) 10 Pull Ups into.. 3 Rounds 20 S2O (135/95) 10 Pull Ups Cash Out: 120/100 cal bike 30 min capRX+ 275/185 155/105 C2BRead More

CrossFit VU – CrossFit Warm Up Line Drills 2 rounds 5 scap push ups :30 active bar hang :30 table top hold Metcon (Time) 7 rounds 10 DB Bench (35/25) 100 ft DB Farmers Carry 200m run 25 min capRX+ 50/35 8 rounds Scaled/Masters 7 rounds 7 DB Bench 50’ Farmers Carry 100m runRead More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 3 min x 5 rounds rest 1 min between 25/20 cal row 15 KBS (53/35) Max TTB in time remainingRX+ 70/53 Scaled/Masters 20/15 cal row 12 KBS Max HKR Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 5/5 bird dogs 5 cat cow 5 jumping air squats 5/5 curtsy lunges Barbell Prep Strength Front Squat (5RM….from the floor ) 20 min clock Big Bang (Time) For time 50 Power Clean (165/115)10 min cap RX+ 205/145 Scaled/Masters 30 Power Clean (135/95) Stimulus 6-7 reps per minute (mod/heavy)...Read More

CrossFit VU – CrossFit Warm Up 4 rounds 100m run 3 inchworms 5 hollow rocks 5 supermans 5 up downs 3/3 box step ups Review Wall Walk Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 5 wall walks 12 BJOScaled/Masters 200-300m run 3 wall walks/half wall walks 6 box step oversRead More

CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Snatch + 1 Hang Snatch (Every 2:00 x 8 sets (building)) Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo...Read More