CrossFit VU – CrossFit Warm up 3 Rounds 1 Wall Walk + 10s Hold 10 Air Squats :20 Bike increase effort each round Metcon (AMRAP – Reps) 4 Rounds 2:30 on / 2:30 off 25/18 Calorie Bike (or other Machine) Max Wall Balls 20/14Scaled/Masters 20/16 Cal Bike Max Wall Balls (any weight) Strength () Choose...Read More
CrossFit VU – CrossFit Warm up 4 Rounds :30 on :30 off Row for Calories – increase effort each round then 2 Rounds :15 Dead Hang :30 Plank Hold Metcon (Time) 50-40-30-20-10 Calorie Row 25-20-15-10-5 Alternating Lunge 10-8-6-4-2 Strict Pull Ups 22 Min CapScaled/Masters 40-30-20-10-5 Calorie Row 20-16-12-8-2 Alt Lunge 10-8-6-4-2 Strict Pull (any kind)...Read More
CrossFit VU – CrossFit Warm up 2:00 Bottom of Squat Hold Then 3 Rounds 5 Muscle Snatch 5 Snatch Grip Behind Neck Push Press 5 Overhead Squats :20 Bike Sprint Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who...Read More
CrossFit VU – CrossFit Warm up 25′ Butt Kicks 25′ High Knees 25′ Lunge Steps 25′ Frankenstein’s 25′ Inch Worms 25′ Burpee Broad Jumps Metcon (Time) For Time 400m Run 21 Bar Muscle Ups 400m Run 27 Hang Clean and Jerk 95/65 400m Run 33 Burpee Box Jumps 24/20″ 15 min capScaled/Masters 200m Run 15...Read More
CrossFit VU – CrossFit Warm up 100m row 20 air squats 10 BB Strict Press 100m row 10 BB Front Squats 10 BB Push Press 100m row 10 BB Thrusters Metcon (Weight) EMOM x 24 Teams of 2 200/180m row Heavy Thrustesr* Sets 1-4: 3 reps Sets 5-8: 2 reps Sets 9-12: 1 rep Scaore...Read More
CrossFit VU – CrossFit Warm up 25′ butt kicks 25′ high knees 25′ lunge steps 25′ frankensteins 25′ inch worms Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m run 18 Alt Hang DB Snatch (50/35) 6 Strict HSPUScaled/Masters AMRAP 12 100m run 18 Alt DB Hang Snatch (35/25) 9 hand release push ups Strength...Read More
CrossFit VU – CrossFit Warm up 400m run then 2 rounds 5/5 worlds greatest 10 kang squats 20 SU Metcon (Time) For time 1200m row 120 DU 60 air squats 800m row 60 DU 40 air squats 400m row 30 DU 20 air squats 25 min capScaled/Masters SU Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm up 3:00 bike or row then 2 rounds 5/5 groiners 5 inch worms + push up Metcon (AMRAP – Reps) 4 rounds 2:00 on/ 2:00 off 20/15 cal bike or 25/20 cal row Max lateral BBJO (24/20) *only use row if class is too big, otherwise partner upScaled/Masters 2:00 on/2:00...Read More
CrossFit VU – CrossFit Warm up 10 Kip Swings 5 muscle cleans + strict press 20 sec ring support 5 power cleans + push press 20 light band tricep ext 5 squat cleans + jerk Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click here30 min cap Scaled/Masters...Read More
