CrossFit VU – CrossFit Warm Up 3 Rounds 30 Single/Double Unders 10 Light S-DB Thrusters (a head in each hand) Metcon (AMRAP – Rounds and Reps) AMRAP 8 Climb the Ladder 4-8-12-16… HSPU Front Squat ( 155/105 ) 40 Double UndersRX+ Deficit HSPU 4/3 185/125 60 DU Scaled/Masters 4-8-12-16… Double DB Front Squats Double DB...Read More

CrossFit VU – CrossFit Warm Up 200m Run then 3 Rounds 3 Pull Ups or RR 6 Push Ups 9 Squats Metcon (AMRAP – Rounds and Reps) Murph Prep AMRAP 7 200m run 10 pull ups -rest 3- AMRAP 7 200m run 15 push ups -rest 3- AMRAP 7 200m run 25 air squats 100m=...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds :30 on / :30 off Row Ring Rows Air Squats / FS / OHS Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 16 600m Row 30 OHS 95/65 30 Pull Ups *share reps however, one athlete works at a time 100m Row = 1 RepRx+ 1000m...Read More

CrossFit VU – CrossFit Warm Up 200m Run then 10 Muscle Cleans 10 Alternating V-Ups 10 Strict Press 10 Alternating V-Ups then Barbell Prep Metcon (Time) For Time 600m Run 45 Hang Power Cleans 115/85 30 TTB 3:00 Rest 400m Run 30 Shoulder to OH 115/85 20 TTB 3:00 Rest 200m Run 15 Clean and...Read More

CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 5:00 x 20:00 100′ Plate Pinch Carry (AHAP) 15/12 Cal Bike 30 Air Squats 15/12 Cal RowScale/Masters: 10/8 Cals 20 Air Squats Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 16 Lunge Steps Strength Back Rack Reverse Lunges (Every 2:00 x 10:00 8 Reps (4/leg)) Metcon (5 Rounds for reps) 5 Rounds 1:00 on / 2:00 off 10 Thrusters 75/55 Max OH Lunges 75/55score is total lungesRead More

CrossFit VU – CrossFit Warm Up 500/400m row (increasing effort) into.. 2 Rounds :30 on :30 off Burpee Pull Ups Metcon (Time) 5 Rounds 200/150m Row 12 Chest to Bar 12 Burpees to Target :30 Rest 16 Min CapRX+ 250/200 15 C2B 15 burpees to target Scaled/Masters 200/150 10 RR 8 burpees 30 sec rest...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Metcon 1 Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 5-10-15… etc S-DB Box Step Ups 24/20″ (50/35) Deadlifts 225/155RX+ 275/185 70/50 Scaled/Masters AMRAP 20 200m Run 5-10-15… Box Step Ups 5-10-15…...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Partner “Ingrid” AMRAP 10 6 Power Snatch 135/95 6 Bar Facing Burpees Strength Power Snatch (EMOM 5 4 T&G Power Snatch EMOM 5 3 T&G Power Snatch EMOM 5 2 T&G Power Snatch EMOM 5 1 Power Snatch)Read More

CrossFit VU – CrossFit Warm Up 3 Rounds :20 on :20 off Plate Jumps Air Squats Row Metcon (Time) For Time 21-15-9 Box Jump Overs (30/24) Hang Clusters (75/55) Calorie Row 15 Min CapScale/Masters: 15-12-9 Box Jumps (24/20” or less) DB Thrusters (35/20s) Calorie Machine Rx+ 30-20-10 BJO (30/24) H. Clusters 95/65 Row Strength Clean...Read More