CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12 4 Power Cleans (155/105) 2 Rope Climbs Alternate full rounds w/ a partner Consider sticking w/ T&G reps if possible Strength 1 Power Clean + 1 Hang Power Clean (Every 90 sec x 10 sets ) Build to a heavyRead More

CrossFit VU – CrossFit Strength Thruster (Every 90 sec x 8 sets 5 lateral BB burpees 3 Thrusters* building ) Metcon (4 Rounds for time) Every 4:00 x 4 sets 400m run 15 TTBScaled/Masters 300-400m run 15 sit ups or V upsRead More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 4 Wall Walks 16 DB Goblet Lunges (50/35) 16/12 Calorie Bike (Or Row) 16 DB Box Step Ups (20)Scaled/Masters AMRAP 25 1:00 Plank 16 Walking Lunge Steps 12 Calorie Bike 16 Bodyweight Box Step Ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Metcon (Time) For time 1-10 Hang Squat Snatch (115/75) 8/6 cal row 12 min capRX+ 135/95 Scaled/Masters 5 rounds 10 Alt DB Snatch (any weight) 8/6 cal row Strength Squat Snatch (Every 30 sec for 3 min 1 rep Every 60 sec for 5 min 1 rep Every 90 sec for...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds 10 Scap Push Ups 40 Single Unders 1 Wall Walk + :10 Hold Metcon (AMRAP – Reps) 6 Sets / 1:00 Rest AMRAP 2 60 Crossover Single Unders *Max Push Ups/S-DB Push Press (50/35)/HS Walk *Alternate movements each amrap DB 50/35**1:00 Cap on XSU Rx+ DBL DB...Read More

CrossFit VU – CrossFit Warm Up 2 Rounds 10 Up Downs 10 BB RDLs 10 Strict Pull Ups/Ring Rows “The Standard 2019” (Time) For Time: 30 Clean and Jerk 135/95 15 Muscle Ups 30 Power Snatch 135/95 15 Min Cap**Jumping RMU/BMU Drill or 2x Pull up variation Rx+ 30 CJ 30 MU 30 PS Scale/Masters:...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 10 Burpees 50 Double Unders 10 S-DB Thrusters 50/35 *Alternate movements with a partnerRx+ 70/50 Scale/Masters 10 Up-Downs 50 SU 10 S-DB Thrusters (any weight) Strength Bench Press (Every 3:00 x 18:00 10-5-5-3-3-1)Read More

CrossFit VU – CrossFit Warm Up 2 Rounds 100m Run 15 Air Squats 12 Strict Press (empty bar) 9 Big Kip Swings w/ Knee Tuck Metcon (AMRAP – Reps) AMRAP 2 / AMRAP 4 / AMRAP 6 200m Run 30 Wall Balls 20/14 20 Toes to Bar 30 Shoulder to OH 115/75 2:00 Rest between...Read More

CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 on Machine of Choice :30 S-DB RDLs :30 Tall Plank Shoulder Taps then.. 1 Round 10 Alternating DB Snatch 5 Slow Push Ups Metcon (AMRAP – Reps) 4 Sets / 2:00 Rest AMRAP 4 15/12 Calorie Bike (or Row) 15 DB Snatch 50/35 15 Push Ups...Read More

CrossFit VU – CrossFit “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed to CF BelAir. **Athletes may start with either the run...Read More