CrossFit VU – CrossFit Warm-up 5 BB Goodmornings 5/5 Standing Straddle Toe Touch 5 BB RDL :30 side plank (each side) 5 BB BOR 5 dive bombers Review Deadlift Strength Deadlift (3 x 3 ) Goal is to do 3 heavy sets with your last being close to a 3RM 25 min clock DianeRAP (AMRAP...Read More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 25 Min 1 & 2-Cardio of Choice Min 3-Ab mat sit ups Min 4-Sledge Hammer Strikes Min 5-Wall Sit Cool Down ROMWODRead More

CrossFit VU – CrossFit Strength Warm-up 25 DU or SU 5 up downs 3/3 worlds greatest 10 glute bridges Barbell Prep Strength (AMRAP – Reps) Every 90 sec x 5 sets 30 DU AMRAP Snatch @75% until 1 min mark *goal is to have around 20-30 seconds on the barbellRX+ 80% 40 DU Scaled 50...Read More

CrossFit VU – CrossFit Warm-up 2 rounds :30 active bar hang 3/3 bear to bridge 5/5 quad stretch 10 toy soldiers Review EMOM Strength EMOM x 12 Min 1- 2-3 Strict Pull Min 2- 50’ SA DB/KB OH Carry (moderate) Min 3- 100m sprint Strict pull options RMU C2B/Pull Up Banded Pull Up Deep RR...Read More

CrossFit VU – CrossFit Warm-up Barbell Prep Strength Front Squat (5RM) 20 min Metcon (AMRAP – Reps) AMRAP 15 30 Front Squats (95/65) 30 TTB 30 FR Reverse Lunges 30 HSPU 30 Front Squats 30 BMURX+ 115/85 Deficit HSPU RMU Scaled/Masters 15 FS (75/55) 15 HKR 15 FR Reverse lunge 15 HR Push Ups 15...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) 2 rounds 1 min burpees 1 min DB Alt Reverse Lunge (35/25) *single DB 1 min Alt DB Snatch (35/25) rest 1 min 2 min burpees 2 min DB Alt Reverse Lunge 2 min Alt DB Snatch Rest 2 minRX+ 50/35 Scaled/Masters 1 min up downs 1...Read More

CrossFit VU – CrossFit Strength Overhead Squat (Build to a heavy single ) Then 3 x 3 @ 80% of your single CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie...Read More

CrossFit VU – CrossFit Warm-up Row or Bike 2 min 5/5 groiners 5 banded BTN Press 5 Banded OHS Barbell Prep Strength Overhead Squat (Build to a heavy single ) Then 3 x 3 @ 80% of your single CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 100’ DB/KB Farmers Carry AHAP 150’ sled push (light) 200m run Cool Down ROMWODRead More

CrossFit VU – CrossFit Strength Warm-up Barbell Prep Bella Complex (Build to a heavy 20 min) 1 Clean + 1 S2O + 1 Front Squat + 1 S2O Bane (Time) For time 40 HSPU 20 BMU 7 rounds of Mach Man (135/95) Macho Man 3 Power Clean 3 Front Squat 3 Push Jerk20 min cap...Read More