CrossFit VU – CrossFit Warm Up AMRAP 7 3/3 SL KB RDL 3/3 Bird Dogs 5 supermans 5/5 Deadbugs 3/3 Box Step Ups Review Deadlift Metcon (Weight) EMOM x 20 Min 1- 5 Deadlifts (building) Min 2- 10 TTB Min 3- 10 BoxJumps (24/20) Min 4- 10 Pull Ups Start moderate on deadlift and build...Read More

CrossFit VU – CrossFit Metcon (Time) For time 400m run 25 DB Floor Press (35/25) 50’ DB Front Rack Walking lunge 800/700m row or 50/40 cal bike 50’ DB Front Rack Walking Lunge 25 DB Floor Press 400m run 20 min capScaled/Masters 200m run 15 DB Floor Press (25/20) 50’ walking lunge 15 DB Floor...Read More

CrossFit VU – CrossFit Warm Up 20 SU or DU 3/3 T Spine Rotations 10 PVC Pass Thru 3/3 Cossack squats w/ OH reach 10 PVC Around the World Review OHS w/ PVC then grab barbells Strength Overhead Squat (5 x 2 @ 65-70%) 2 sec pause in bottom each rep 15 min clock Metcon...Read More

CrossFit VU – CrossFit Death by Calories (Calories) On a 40 min running clock 6/4 row or 5/3 Echo bike *add 1 cal every minute until failure or 18 min mark At 22:00 Switch machinesRX+ 8/6 row or 7/5 Echo bike Scaled/Masters 4/3 row or 3/2 bike *Score is total calories for both machines *...Read More

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Paused Back Squat (5 x 2 @ 70-75% ) Paused Back Squat3 sec pause 20 min clock Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips12 min cap Scaled/Masters 21-15-9 Clean 115/75 HR Push UpsRead More

CrossFit VU – CrossFit Warm Up 3 rounds 3/3 SA Banded Strict Press 10 hollow rocks 5 reverse snow angels Strength Shoulder Press (Build to a heavy 2) 12-15min cap Metcon (Time) 3 rounds 20 pull ups 10 C & J (135/95) 15 min capRX+ 10 BMU 155/105 Scaled/Masters 3 rounds 15 RR 7 C...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 21/18 cal row or 18/15 cal bike 15 KBS (53/35) 9 V Ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up AMRAP 7 3/3 Single Leg lateral box step ups 3/3 squat reach ups 3 inch worms 3 Snatch Grip Push Press 3 Snatch Grip RDL Review Snatch Complex Metcon (Weight) EMOM x 20 Min 1- 1 Snatch DL + 2 Low Hang Snatch Pull + 1 Low Hang Snatch...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 20 SU or DU 5 V Ups or Alt V Ups 5/5 SL Glute Bridge 3/3 DB DL (b/T feet) 3/3 SA DB Push Press 100m run Review DB Snatch/TTB Metcon (Time) 800m run 50 alt DB snatch (35/25) 100 DU 50 TTB 100 DU 50 Alt...Read More

CrossFit VU – CrossFit Warm Up 2 min row or bike Barbell Prep Strength Enderton Front Squat (4 working sets @ moderate load *position focus) 1 Pause FS + 1.25 FS + 1 FS20 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 10 14/12 cal row or 12/10 cal bike 2..4..6..8 Hang Clusters (75/55)RX+...Read More