CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Hang Squat Clean + 1 Front Squat + 2 Jerks (Build to a heavy ) 20 min clock Air Force (Time) For time 20 Thrusters (95/65) 20 SDLHP 20 Push Jerk 20 OHS 20 Front Squat *At the top of each minute 4 burpees12 min...Read More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time Buy in: 120 WB (20/14) 3 rounds 20 DL (225/155) 10 Pull Ups into.. 3 Rounds 20 S2O (135/95) 10 Pull Ups Cash Out: 120/100 cal bike 30 min capRX+ 275/185 155/105 C2BRead More

CrossFit VU – CrossFit Warm Up Line Drills 2 rounds 5 scap push ups :30 active bar hang :30 table top hold Metcon (Time) 7 rounds 10 DB Bench (35/25) 100 ft DB Farmers Carry 200m run 25 min capRX+ 50/35 8 rounds Scaled/Masters 7 rounds 7 DB Bench 50’ Farmers Carry 100m runRead More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 3 min x 5 rounds rest 1 min between 25/20 cal row 15 KBS (53/35) Max TTB in time remainingRX+ 70/53 Scaled/Masters 20/15 cal row 12 KBS Max HKR Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 5/5 bird dogs 5 cat cow 5 jumping air squats 5/5 curtsy lunges Barbell Prep Strength Front Squat (5RM….from the floor ) 20 min clock Big Bang (Time) For time 50 Power Clean (165/115)10 min cap RX+ 205/145 Scaled/Masters 30 Power Clean (135/95) Stimulus 6-7 reps per minute (mod/heavy)...Read More

CrossFit VU – CrossFit Warm Up 4 rounds 100m run 3 inchworms 5 hollow rocks 5 supermans 5 up downs 3/3 box step ups Review Wall Walk Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 5 wall walks 12 BJOScaled/Masters 200-300m run 3 wall walks/half wall walks 6 box step oversRead More

CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Snatch + 1 Hang Snatch (Every 2:00 x 8 sets (building)) Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 ‘I go you go’ 3 sets AMRAP 6 7/5 cal echo bike 7/7 DB Hang C & J (35/25) 7 Ab Mat Sit Ups -rest 2 min b/T setsRX+ 50/35Read More

CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 Box Step Ups 5 pike push ups 5 Snatch Grip RDL 3/3 worlds greatest Pistol Progression Standing single leg lift Close stance squat Shrimp Squat Back Roll to close stance squat Back Roll to pistol Pistol Metcon (Time) For time 50 Box Jumps (24/20) 40 HSPU...Read More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 12 Min 1- Ab mat sit ups Min 2- DB BOR Min 3- Row or Bike -rest 2 min- EMOM x 12 Min 1- KB SDLHP Min 2- Plank Side Crunches Min 3- SU or DU Cool Down ROMWODRead More