Category

WOD
CrossFit VU – CrossFit Warm up 2 min cardio 3 rounds 10 Banded Y Raises 10 banded upright rows 5/5 Bird dogs 5 air squats Barbell Prep CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#Scaled/Masters 95/65 HKR...
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CrossFit VU – CrossFit Warm up EMOM x 9 Min 1- 5/5 Samson Min 2- 15/15 mountain climbers Min 3- 5 scap pull ups + 5 kip swings Review movements Metcon (Time) For time Part A 50-40-30-20-10 DU 25-20-15-10-5 TTB Part B 50-40-30-20-10 DU 25-20-15-10-5 Single DB Box Step Up (24/20)(50/35) 25 min capRX+ DBL...
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CrossFit VU – CrossFit Metcon (Time) For time Part A 50-40-30-20-10 DU 25-20-15-10-5 TTB Part B 50-40-30-20-10 DU 25-20-15-10-5 Single DB Box Step Up (24/20)(50/35)RX+ DBL DB (50/35)
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CrossFit VU – CrossFit Metcon (Time) 5 rounds 100m DBL KB Farmers Carry (53/35) 15 Matador Dips 15 min capRX+ 70/53 Ring Dips Scaled/Masters 35/26 Banded Dips Cool Down ROMWOD
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CrossFit VU – CrossFit Metcon (Time) 4 rounds 100m DBL KB Farmers Carry (53/35) 200m run 16 min capRX+ 70/53 Ring Dips Scaled/Masters 35/26 Banded Dips Cool Down ROMWOD
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CrossFit VU – CrossFit Metcon (Time) 4 rounds 200ft DBL KB Farmers Carry (53/35) 200m run 14 min capRX+ 70/53 Ring Dips Scaled/Masters 35/26 Banded Dips Cool Down ROMWOD
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CrossFit VU – CrossFit Metcon (Time) 4 rounds 200ft DBL KB Farmers Carry (53/35) 200m run 13 min capRX+ 70/53 300m run Scaled/Masters 35/26 Banded Dips Cool Down ROMWOD
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CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 squat reach ups 5 supermans 1 min row or Bike 3/3 lunge w/ twist 5/5 PVC Around the World 1 min Row or Bike 5 BTN Sotts Press w/ PVC 5/5 SL RDL (bodyweight) Barbell Prep Metcon (Time) For time 50/40 cal row...
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CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 squat reach ups 5 supermans 1 min row or Bike 3/3 lunge w/ twist 5/5 PVC Around the World 1 min Row or Bike 5 BTN Sotts Press w/ PVC 5/5 SL RDL (bodyweight) Barbell Prep Metcon (Time) For time 50/40 cal row...
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CrossFit VU – CrossFit Metcon (Time) For time 50/40 cal row 30 OHS (95/65) 40/30 cal row 20 HPC (135/95) 30/20 cal row 10 Front Squat (185/125)RX+ 115/85 185/125 225/155
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