CrossFit VU – CrossFit Warm up Agility Ladder into.. 2 rounds 100m run 8 cal row Into 2 rounds 100m run 6 cal bike Metcon (Time) 4 Rounds 400m Run 500/400m Row 1.2/1.0 km Bike 30:00 CapScaled/Masters 3 roundsRead More

CrossFit VU – CrossFit Metcon (Time) For time 60 BBJO (24/20) -On the minute 3/3 DB Hang Clean and Jerk (50/35) 15 min capRX+ 70 BBJO 70/50Read More

CrossFit VU – CrossFit Warm up 3 rounds 10/10 Mountain Climbers 8 KB SDLHP 3/3 KB WindMill 3/3 Box Step Ups Review movements Metcon (Time) For time 60 BBJO (24/20) -On the minute 3/3 DB Hang Clean and Jerk (50/35) 15 min capRX+ 70/50 Scaled/Masters 40-50 BBJO or Step Overs (20) On the minute 3/3...Read More

CrossFit VU – CrossFit Warm up 3 rounds 8 KB Deadlift 5 KB High Pull 3/3 Box Step Ups Review movements Primer 3 DBL DB HPC 5 Ab Mat Sit Ups 7 BJO Metcon (Time) AMRAP 13 7 DBL DB Hang Power Clean (35/25) 10 Ab Mat Sit Ups 12 Box Jump Overs (24/20)RX+ 50/35...Read More

CrossFit VU – CrossFit Warm up 3 rounds 8 KB Deadlift 5 KB High Pull 3/3 Box Step Ups Review movements Primer 3 DBL DB HPC 5 Ab Mat Sit Ups 7 BJO Metcon (AMRAP – Rounds and Reps) AMRAP 13 7 DBL DB Hang Power Clean (35/25) 10 Ab Mat Sit Ups 12 Box...Read More

CrossFit VU – CrossFit Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30 DU 15 Thrusters (95/65) 9 BMU 18 DU 9 Thrusters (115/75) 13 min capRX+ 95/65 115/85 135/95 Scaled/Masters SU RR/Pull UpRead More

CrossFit VU – CrossFit Warm up AMRAP 6 5/5 Worlds Greatest 5 scap pull ups 5 kip swings 5 BB Kang Squats 5 BB Push Press Review Front Squat Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30...Read More

CrossFit VU – CrossFit Warm up AMRAP 6 5/5 Worlds Greatest 5 scap pull ups 5 kip swings 5 BB Kang Squats 5 BB Push Press Review Front Squat Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30...Read More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 30 30 sec on / 30 sec off Station 1- Station 2- Station 3- Station 4- Station 5-Read More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 30 30 sec on / 30 sec off Min 1- Bike Min 2- KB Goblet Squat (35/26) Min 3- Row Min 4- HR Push Ups Min 5- V UpsRX+ 53/35 Scaled/Masters Less weight Alt V Ups Banded Push UpRead More