CrossFit VU – CrossFit Warm Up 2 Rounds 10 Up Downs 10 BB RDLs 10 Strict Pull Ups/Ring Rows “The Standard 2019” (Time) For Time: 30 Clean and Jerk 135/95 15 Muscle Ups 30 Power Snatch 135/95 15 Min Cap**Jumping RMU/BMU Drill or 2x Pull up variation Rx+ 30 CJ 30 MU 30 PS Scale/Masters:...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 10 Burpees 50 Double Unders 10 S-DB Thrusters 50/35 *Alternate movements with a partnerRx+ 70/50 Scale/Masters 10 Up-Downs 50 SU 10 S-DB Thrusters (any weight) Strength Bench Press (Every 3:00 x 18:00 10-5-5-3-3-1)Read More

CrossFit VU – CrossFit Warm Up 2 Rounds 100m Run 15 Air Squats 12 Strict Press (empty bar) 9 Big Kip Swings w/ Knee Tuck Metcon (AMRAP – Reps) AMRAP 2 / AMRAP 4 / AMRAP 6 200m Run 30 Wall Balls 20/14 20 Toes to Bar 30 Shoulder to OH 115/75 2:00 Rest between...Read More

CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 on Machine of Choice :30 S-DB RDLs :30 Tall Plank Shoulder Taps then.. 1 Round 10 Alternating DB Snatch 5 Slow Push Ups Metcon (AMRAP – Reps) 4 Sets / 2:00 Rest AMRAP 4 15/12 Calorie Bike (or Row) 15 DB Snatch 50/35 15 Push Ups...Read More

CrossFit VU – CrossFit “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed to CF BelAir. **Athletes may start with either the run...Read More

CrossFit VU – CrossFit Warm Up 3:00 Slow Row then 3 Rounds 10 Lateral Hops Over Rower :15 HS Hold w/ negative to finish Metcon (AMRAP – Reps) EMOM 15 :40 on :20 off 1. Calorie Row 2. Box Jump Overs 24/20″ 3. Strict Handstand Push Ups *LOWEST rep count is your scoreRx+ Deficit HSPU...Read More

CrossFit VU – CrossFit Warm Up 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 Squats 7 BMU or 14 C2B/PU/Jumping PU 10 Hang Power Cleans (less weight)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 5-10 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 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