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 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 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 (75/55) 15 Thrusters (75/55) 2:00 rest 18 min capRX+ 30/22 cal bike 95/65 Scaled/Masters 3 rounds 15 cal machine 12 DB...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 500/400m Row 10-20-30-40… etc Wall Balls 20/14 HSPURX+ Strict HSPU WB 30/20 Cool Down ROMWODRead 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

CrossFit VU – CrossFit Warm up 2 rounds 200m run 10 kang squats (BW) 5 pike push ups *go ahead and set up BB on rig 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...Read More

CrossFit VU – CrossFit Warm up 2 rounds 200m run 10 kang squats (BW) 5 pike push ups *go ahead and set up BB on rig Metcon (AMRAP – Reps) EMOM x 21 30 sec on/ 30 sec off Min 1- KBS (53/35) Min 2- KB Goblet Squat Min 3- Burpees over KBRX+ 70/53 Scaled/Masters...Read More

CrossFit VU – CrossFit Warm up Line Drills Metcon (AMRAP – Reps) 5 sets AMRAP 2 Rest 2 min b/t sets 12 DBL DB Box Step Overs (35/20)(24/20) 14 TTB *pick up where you leave offRX+ 50/35 Scaled/Masters Bodyweight Step Ups HKR Strength DB Bench Press (Every 2:00 x 6 sets 10 reps) build or...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 100m run 150m row 15 lateral hops over rower Metcon (Time) For time 2000m row 200 DU 2000m run 25 min capScaled/Masters 1500m row 600m run 150 SU 600m run Finisher EMOM x 9 Min 1- 1 set of push ups Min 2- 1 set of horizontal...Read More

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