CrossFit VU – CrossFit Warm Up 3 rounds 10 PVC Pass Thru 10 Prone PVC BTN Press 5/5 lunge w/ twist 5 bootstrappers Barbell Prep Take 6-7 min to build up to starting weight Strength Snatch (3-3-2-2-1-1-1 *all singles *start around 70% *build to a heavy single or new 1RM ) Every 2:30 x 8...Read More

CrossFit VU – CrossFit 9/11 Memorial WOD (Time) For Time: (1 Barbell loaded with 135#/95#) 2001m Row/run 11 Box Jumps 36″/24″ 11 Thrusters 125#/85# * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans 175#/120# * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings 70#/53# 11 Toes-to-Bar 11 Deadlift 170#/120#...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Every 12:00 x 2 Sets 60/50 Echo Bike or 75/60 Row 40 S-DB Push Press* 35/20 200 DU Max Push Ups *Push press are synchro 1-DB Rx+ HSPU 50/35Score is total push upsRead More

CrossFit VU – CrossFit Warm Up AMRAP 5 10 hollow rocks 5/5 bird dogs 10 banded good mornings Barbell Prep Strength Deadlift (Build to a heavy 3 (80-85%)) 15-18 min *not a max….primer for WOD WZAOC #6 (Time) For time 30-20-10 Deadlift (185/125) TTB 12 min capScaled/Masters 25–15-10 Deadlift (155/105) TTB/HKRRead More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds) Every 2:30 until failure Run 200m 6 strict pull ups *add 2 rep to pull up each round Goal is atleast 5 roundsRX+ start with 8 pull ups Scaled/Masters Run 100m 4 strict banded pull ups/RR Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 5 WB DL 5 WB Push Press 3/3 groiners 5 WB Front Squat 5 WB Thruster 3/3 Standing Straddle toe touch Barbell Prep Metcon (AMRAP – Reps) 3 sets AMRAP 4 9 Squat Clean (155/105) 18 lateral burpees Max WB (20/14) -rest 2 min between sets-Scaled/Masters 9 squat clean...Read More

CrossFit VU – CrossFit Warm Up EMOM x 12 30 sec on/ 30 sec off Min 1- Row or Bike Min 2- Up Downs Min 3- Seated vertical jump Min 4- Active Bar Hang Metcon (Time) For time: 1000/800m Row 40 Box Jump Overs (24/20) 20 BMU 40 Box Jump Overs 1000/800m Row 25 min...Read More

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 25 (:45/:15) Min 1: DB Snatch (35/25) Min 2: Wall Sit Min 3: DU Min 4: Axel Bar DL Hold (185/115) Min 5: Rest Rx+ 50/35 205/135 Scale: DBL KB Hold*Score is total reps of snatch and...Read More

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up Halo Partner 1 5 good morning 5 back squats 5 push press 5 front squats 5 push jerk Partner 2 3/3 squat reach up 3/3 Samson 5 scap pull ups 5 kip swings *switch w/ partner after finishing Build up to...Read More

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 2 min on 1 min off 35 DU 10 Box Shoot Throughs 12 Single DB back extensions (35/25) *pick up where you leave off Back Ext demo- https://youtu.be/QCoIjbjAlzI?si=Ufd1xTwxSl1rFZPrRX+ 50/35 Scaled/Masters 50 SU 20/15 Cool Down...Read More