CrossFit VU – CrossFit Warm up Halo Barbell Prep Strength Front Squat (3 x 5 (70-80%) Max reps @ 80% of top set) Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More

CrossFit VU – CrossFit Warm up Halo Barbell Prep Strength Front Squat (3 x 5 (70-80%) Max reps @ 80% of top set) 20 min clock Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More

CrossFit VU – CrossFit Strength Shoulder Press (3-3-3-2-2* End around 85-90%) Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 TTB* *250/200m Row after each set 18 min capScaled/Masters 9-1 HKRRead More

CrossFit VU – CrossFit Warm up EMOM x 9 Min 1- Row or Bike Min 2- 10 Hollow Rocks + 10 Supermans Min 3- 5 inch worms w/ push up Barbell Prep Strength Shoulder Press (3-3-3-2-2* End around 85-90%) 12 min clock Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 TTB* *250/200m Row or 0.6/0.5km Bike after each...Read More

CrossFit VU – CrossFit Strength Banded Deadlifts (EMOM x 10 3 Banded DL @ 50-55%) Use a red or blue band Damn Diane (AMRAP – Reps) 3 rounds 15 Deadlifts (225/155) 15 HSPU10 min cap RX+ 315/225 Strict Deficit HSPU (3.5″/2″) Scaled/Masters 3 rounds 15 DL (185/125) 15 Box HSPURead More

CrossFit VU – CrossFit Warm up 2 rounds 15 banded glute bridges 10/10 shoulder taps 10 banded BOR 10/10 half kneeling SA DB Press Barbell Prep Strength Banded Deadlifts (EMOM x 10 3 Banded DL @ 50-55%) Use a red or blue band Damn Diane (AMRAP – Reps) 3 rounds 15 Deadlifts (225/155) 15 HSPU10...Read More

CrossFit VU – CrossFit Metcon (Time) For time Teams of 2 Partner 1 200m run Partner 2 10 rounds 20 DB Front Squats (35/20) 10 pull upsRX+ 50/35 2 Rope ClimbsRead More

CrossFit VU – CrossFit Metcon (Time) For time Teams of 2 Partner 1 200m run Partner 2 8 rounds 20 DB Front Squats (35/20) 10 pull ups *when partner 1 returns from the run..pick up where they left off 25 min capRX+ 50/35 10 rounds 2 Rope Climbs Scaled/Masters 200m run 6-8 rounds RRRead More

CrossFit VU – CrossFit Metcon (Time) For time Teams of 4 Partner 1 & 2- 400m Sled Push Partner 3 & 4- AMRAP 100 ft Sandbag/ D Ball Carry 15 push upsRead More

CrossFit VU – CrossFit Warm up 8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Glute Bridge Banded High Pull Barbell Prep Strength Power Snatch (Every 1:30 x 7 2 Pause Power Snatch*1 sec pause at knee) Building Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 4 4 Hang Power...Read More