CrossFit VU – CrossFit Death by Calories (Calories) On a 40 min running clock 6/4 row or 5/3 Echo bike *add 1 cal every minute until failure or 18 min mark At 22:00 Switch machinesRX+ 8/6 row or 7/5 Echo bike Scaled/Masters 4/3 row or 3/2 bike *Score is total calories for both machines *...Read More

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Paused Back Squat (5 x 2 @ 70-75% ) Paused Back Squat3 sec pause 20 min clock Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips12 min cap Scaled/Masters 21-15-9 Clean 115/75 HR Push UpsRead More

CrossFit VU – CrossFit Warm Up 3 rounds 3/3 SA Banded Strict Press 10 hollow rocks 5 reverse snow angels Strength Shoulder Press (Build to a heavy 2) 12-15min cap Metcon (Time) 3 rounds 20 pull ups 10 C & J (135/95) 15 min capRX+ 10 BMU 155/105 Scaled/Masters 3 rounds 15 RR 7 C...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 21/18 cal row or 18/15 cal bike 15 KBS (53/35) 9 V Ups Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up AMRAP 7 3/3 Single Leg lateral box step ups 3/3 squat reach ups 3 inch worms 3 Snatch Grip Push Press 3 Snatch Grip RDL Review Snatch Complex Metcon (Weight) EMOM x 20 Min 1- 1 Snatch DL + 2 Low Hang Snatch Pull + 1 Low Hang Snatch...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 20 SU or DU 5 V Ups or Alt V Ups 5/5 SL Glute Bridge 3/3 DB DL (b/T feet) 3/3 SA DB Push Press 100m run Review DB Snatch/TTB Metcon (Time) 800m run 50 alt DB snatch (35/25) 100 DU 50 TTB 100 DU 50 Alt...Read More

CrossFit VU – CrossFit Warm Up 2 min row or bike Barbell Prep Strength Enderton Front Squat (4 working sets @ moderate load *position focus) 1 Pause FS + 1.25 FS + 1 FS20 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 10 14/12 cal row or 12/10 cal bike 2..4..6..8 Hang Clusters (75/55)RX+...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 Row 2000/1800m Sled Push 400m (180/90)Scaled/Masters Row 1000/800 Sled Push 200mRead More

CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 SL BB RDL 3/3 Box Step Ups 10 Glute Bridges 5 up downs Review DL then spend 7-8 min building close to final weight Metcon (Time) For time 15-12-9 Deadlift (135/95) Box Jump (24/20) into 12-9-6 Deadlift (185/125) Burpee into 9-6-3 Deadlift (225/155) BBJO 20 min...Read More

CrossFit VU – CrossFit Metcon (Time) 5 rounds for quality 200m run 3 rope climbs 20/15 cal row or 15/12 cal bike25 min cap Scaled/Masters 5 rounds 100m run 3 supine to stand 15/12 cal row or 10/8 cal bike Cool Down ROMWODRead More