CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Station 1 Every 3:00 x 3 40/30 cal row Max Synchro Alt DB Snatch (35/25) Station 2 Every 3:00 x 3 30/20 cal bike Max Synchro DB Lunge Station 3 Every 3:00 x 3 15 Shuttle Runs Max Synchro SA DB Push Press *rest...Read More

CrossFit VU – CrossFit Warm Up Barbell Prep Incredible Hulk (AMRAP – Rounds and Reps) AMRAP 20 5 DL (115/75) 5 Hang Power Clean 5 FS 5 Push Press 5 BSRest 3 min before starting part B Scaled/Masters Rest 30 sec between rounds 95/65 Hang Clean (2RM *squat or power) 10 min clockRead More

CrossFit VU – CrossFit Metcon (Time) 2 rounds 150’ DBL KB Farmers Carry (53/35) 20 DBL KB DL into 2 rounds 150’ DBL KB Front Rack Carry 20 Barbell Bench Press (135/95) into 2 rounds 150’ SA KB OH Carry 20 DBL KB Hang Power Clean 20 min capRX+ 70/53 Scaled/Masters 2 rounds 150’ KB...Read More

CrossFit VU – CrossFit Warm Up 30 sec row or bike 90/90 Hip Rotations :30 row or bike 10 glute bridges :30 row or bike 5/5 Box step overs Barbell Prep Strength Front Squat (4 x 6 @ 75-80%) 20 min Metcon (AMRAP – Reps) EMOM x 15 45 sec on/15 sec off Min 1-...Read More

CrossFit VU – CrossFit Warm Up 200m run :30 tuck hold 20 lateral line hops 200m run :30 plank 20 jumping jacks DU drills “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap *2:1 SU Scaled/Masters 50-40-30-20-10 SU 40-30-20-10-5 Sit Ups *200m run after each rd Finisher AMRAP...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 8 Plate G2O 10 hollow rocks 8/8 plate around the worlds Barbell Prep Strength 2 Push Press + 2 Push Jerk + 2 Split Jerk (Build to a heavy ) Metcon (AMRAP – Rounds and Reps) AMRAP 12 16 KB Swings (53/35) 12 Pull Ups 16 KB...Read More

CrossFit VU – CrossFit Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereScaled/Masters 30 cal row 20 up downs 10 Power Cleans (115/75)Read More

CrossFit VU – CrossFit Warm Up 3/3 T Spine Rotations 5 supermans 5 Pike Push Ups 10 glute bridges Barbell Prep Metcon- Part A (Time) 3 rounds 12 OHS (95/65) 12 HSPU into 3 rounds 12 DL (185/125) 12 TTB15 min cap * start part B immediately RX+ 15 reps 115/85 225/155 Scaled/Masters 3 rounds...Read More

CrossFit VU – CrossFit Warm Up 3 rounds 100m run 5/5 shoulder taps 3/3 box step overs Metcon (Time) For time 800m run 10/10 DB Renegade Rows (35/20) *no push up 50 Box Jump Overs (24/20) 10/10 Renegade Rows 800m run 18 min capRX+ 50/35 Scaled/Masters 600m run 7/7 DB Renegade Rows 30 Box Step...Read More

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (Max reps @ 80% Max reps @ 70% Max reps @ 60%) Target reps: 80% 6-8, 70% 10-12, 60% 14-16 Metcon (AMRAP – Rounds and Reps) AMRAP 8 25 DU 5 Devils Press (35/25) 7 Pull UpsRX+ 50/35 7 BMU Scaled/Masters 50 SU...Read More