CrossFit VU – CrossFit Warm Up 10 Alt. Groiners 8 BB RDLs 10 Reverse Lunges 8 BB Hang Muscle Cleans 10 Ring Rows 8 Hand Release Push Ups Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14:00 Time Cap Scale/Masters: 3 Rounds 30 Air...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 10 Burpee Pull Up 200m run *alt full rounds w/ partnerRX+ burpee C2B Scaled/Masters 7-10 burpee rr 200m run Strength Deadlift (Every 2:00 x 5 sets 5 reps) for quality…keep it lightRead More

CrossFit VU – CrossFit Warm up 3 rounds 5 muscle cleans 10 kipping knee raises 5 front squats w/ pause 5 push ups Metcon (Weight) On a 30:00 clock 6 rounds 5 squat clean (205/145) 10 TTB 15 push ups in time remaining Build to a heavy single Squat Clean + Split Jerk Goal is...Read More

CrossFit VU – CrossFit Warm up 3 rounds 5 muscle cleans 10 kipping knee raises 5 front squats w/ pause 5 push ups Metcon (Time) On a 30:00 clock 6 rounds 5 squat clean (205/145) 10 TTB 15 push ups in time remaining Build to a heavy single Squat Clean + Split Jerk Goal is...Read More

CrossFit VU – CrossFit Warm up 3 rounds 5 muscle cleans 10 kipping knee raises 5 front squats w/ pause 5-10 push ups Metcon (Weight) On a 30:00 clock 6 rounds 5 squat clean (205/145) 10 TTB 15 push ups in time remaining Build to a heavy single Squat Clean + Split JerkScaled/Masters 5 squat...Read More

CrossFit VU – CrossFit Warm up 3 rounds 5 muscle cleans 10 kipping knee raises 5 front squats w/ pause 5-10 push ups Metcon (Weight) On a 30:00 clock 6 rounds 5 squat clean (205/145) 10 TTB 15 push ups in time remaining Build to a heavy single Squat Clean + Split JerkRX+ 225/155 Scaled/Masters...Read More

CrossFit VU – CrossFit Warm up Line Drills Metcon (5 Rounds for time) Every 5:00 x 5 rounds 200m run 12 strict pull ups 200m run 6 wall walksScaled/Masters 200m run 10 RR or banded strict pull ups 100m run 10 push ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up Line Drills Metcon (5 Rounds for time) Every 5:00 x 5 rounds 200m run 12 pull ups 200m run 4 wall walksRX+ Strict Pull Ups 6 wall walks Scaled/Masters 200m run 10 RR 100m run 10 push ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm up 4 rounds 30 sec on/ 30 sec off Row…increase effort each round Metcon (Time) 3 rounds 20/16 cal row 40 air squats 8 Power Snatch (155/105) 1:00 rest 18 min capScaled/Masters 15/12 cal row 30 air squats 18 Alt DB Snatch 1:00 rest Strength 1 Power Snatch + 1...Read More

CrossFit VU – CrossFit Warm up 4 rounds 30 sec on/ 30 sec off Row…increase effort each round Metcon (Time) 3 rounds 20/16 cal row 40 air squats 8 Power Snatch (155/105) 1:00 rest 18 min capScaled/Masters 15/12 cal row 30 air squats 18 Alt DB Snatch 1:00 rest Strength 1 Power Snatch + 1...Read More