Announcements No evening classes this Friday 2/17. We will start Heat 1 for the intramural open at 5pm. CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Hang Power Snatch + 1 Snatch + 1 OHS (4- 5 working sets ) Moderate load Metcon (Weight) EMOM x 20 30 sec on 30 sec off...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 9 rounds 3 rounds 14/12 cal row 12 Alt DB Snatch (35/25) 10 Burpees 3 rounds 12/10 cal bike 50 DU’s 10 Single DB Box Step Up (24/20) 3 rounds 100m run 12 TTB 10 SA DB Push...Read More

CrossFit VU – CrossFit Warm-up Halo Barbell Prep Strength Thruster (3RM) 15-18min clock Metcon (AMRAP – Rounds and Reps) AMRAP 5 21 Pull Ups 21 Thrusters (75/55) -Rest 3 min- AMRAP 5 15 C2B 15 Thrusters (95/65) -Rest 3 min- AMRAP 5 9 BMU 9 Thrusters (115/85)RX+ 95/65..115/85…135/95 Scaled/Masters 15 RR 15 Thrusters 45/35 Rest...Read More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 1 mile row or bike 100 WB (20/14) 1 mile run 100 thrusters (45/35) 1 mile row or bike35 min capRead More

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