CrossFit VU – CrossFit Warm up 400m run into.. 2 rounds 15 sec HS hold 5 burpees 5 strict pull ups Metcon (Time) 2 rounds 20/15 cal bike 25 burpees to target 6″ 7 min cap At 10:00 mark 4 rounds 24′ HS Walk 15 C2B 17 min capScaled/Masters 2 rounds 15/12 cal bike 20...Read More
CrossFit VU – CrossFit Warm up 500m row 10 lateral hops over rower 250m row 10 lateral hops over rower Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 cal row 3 Box Jump Over (24/20) 6/6..9/9..ect.Scaled/Masters Box Step Up Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm up 2 rounds 20 plate jumps 15 Plate G2O 10 V ups Metcon (Time) For time 50 DU 10 Power Cleans (135/95) 15 Knees to Elbow 1:00 rest 100 DU 15 Power Clean 20 Knees to Elbow rest 1:00 150 DU 20 Power Clean 25 Knees to Elbow 18 min...Read More
CrossFit VU – CrossFit Warm up 10 PVC Pass through 100m run 10 OHS w/ PVC 100m run 10 snatch balance w/ PVC 100m run Strength Overhead Squat (Every 2:00 x 6 sets 4-4-3-3-3-3) *from the ground Metcon (Time) For time 400m run 3 Rope Climbs 15 Squat Snatch (135/155) 3 Rope Climbs 400m run...Read More
CrossFit VU – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereTeams of 2…alt movements Strength Power Clean...Read More
CrossFit VU – CrossFit Warm up 3 rounds 30 sec on/ 30 sec off Bike (increasing effort) 8-10-12 air squat jumping lunges Metcon (Time) 3 rounds 21/15 cal bike 18 OH BB Lunge Steps (95/65) 15 Thrusters (95/65) 2:00 rest 18 min capScaled/Masters 3 rounds 15 cal machine 12 DB Front Rack Lunge Steps 9...Read More
CrossFit VU – CrossFit Warm up 2 rounds 200m run 15 KB RDL 20 Alt V Ups Metcon (AMRAP – Reps) EMOM x 21 30 sec on/ 30 sec off Min 1- DB Snatch (50/35) Min 2- DB Goblet Squat Min 3- S-DB Push PressScaled/Masters any weight Strength Front Squat (4 x 5 all done...Read More
