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

CrossFit VU – CrossFit Warm Up 1 min row or bike Flow Stretching :30 row or bike Flow stretching :15 row or bike Metcon (Time) 2 rounds 21/18 cal row rest 30 sec 15/12 cal row rest 30 sec 9/6 cal row rest 30 sec12 min cap Take 3-4 minutes to switch machines RX+ 25/20...Read More

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