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 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

CrossFit VU – CrossFit CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open...Read More

CrossFit VU – CrossFit Metcon (Time) For time 30-20-10 Slam Ball (20/10) Bike Cals DB Renegade Row (50/35) *no push up Cool Down ROMWODRead More

CrossFit VU – CrossFit Metcon (Time) For time 30-20-10 Slam Ball (20/10) Bike Cals DB Renegade Row (50/35) *no push upRX+ 30/20 Cool Down ROMWODRead More

CrossFit VU – CrossFit Metcon (Time) For time 30-20-10 Slam Ball (20/10) Bike Cals DB Renegade Row (35/25) *no push up 18 min capRX+ 30/20 50/35 Scaled/Masters 25-15-10 Slam Ball (20/10) Bike Cals DB Renegade Row (20/15) Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 10-8-6-4-2 Lateral Box Step Up (split reps) Deadbugs Up downs Review Back Squat Strength Paused Back Squat (5 x 3 @ 70-75%) Paused Back Squat2 sec pause 20 min Metcon (Time) 3 RFT 15 Burpee Box Jump (24/20) 15 Hang Power Clean (95/65) 11 min capRX+ 115/85 Scaled/Masters 10-15...Read More

CrossFit VU – CrossFit Strength Paused Back Squat (5 x 3 @ 70-75%) Paused Back Squat2 sec pause Metcon (Time) 3 RFT 15 Burpee Box Jump (24/20) 15 Hang Power Clean (95/65)RX+ 115/85Read More

CrossFit VU – CrossFit Metcon (Time) For Time 400m Run 30 dbl DB DL 50/35 30 Pull Up 150 DU 30 TTB 30 dbl DB DL 400m RunRX+ DL 70/50 40 C2B 40 TTB Scale/Masters: 300m Run 30 dbl DB DL 35/25 30 Ring Rows 150 SU 30 HKR 30 dbl DB DL 300m RunRead More