CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk (Build to a moderate *primer for WOD ) 15 min clock Metcon (Time) For time 30-20-10 FS (115/75)(95/65) S2O Pull Ups17 min cap RX+ 135/95 C2B Scaled/Masters 20-10-5 FS (95/65) S2O Ring RowsRead More

CrossFit VU – CrossFit Warm Up 200m run 15 cal row 15 cal bike Stretch hamstrings/glutes/quads Metcon (15 Rounds for time) Every 2:30 x 5 250/200m row rest 3 min Every 2:30 x 5 0.6km/0.5km bike rest 3 min Every 2:30 x 5 Run 200m*1 min cap for every round *High power output focus Scaled/Masters...Read More

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Back Squat (Set 1- Max reps at 85% Set 2- Max reps at 75% Set 3- Max reps at 65% *Rest 3-4 min b/t sets) 30 min Metcon (AMRAP – Rounds and Reps) AMRAP 8 25 DU 8 Alt DB Snatch (35/25) 25 DU 8 DB...Read More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 50 SDLHP (95/65) 100 cal row 50 C & J (135/95) 100 Pull Ups 25 min capRX+ 115/75 155/105 C2BRead More

CrossFit VU – CrossFit Warm Up 2 rounds 10 PVC Pass Thru 10 PVC Around the World 10 hollow rocks 5 jumping air squats 5/5 banded strict press Strength 1 Push Press + 1 Push Jerk (Build to a heavy ) 15-18 min Metcon (Time) For time 21-15-9 Devils Press (35/20) TTB 12min capRX+ 50/35...Read More

CrossFit VU – CrossFit Metcon (Time) For time 150’ Sandbag carry (75/50) 40 cal row or 35cal bike 150’ Sandbag carry 30 cal row or 25 calbike 150’ Sandbag carry 20 cal row or 15 cal bike 150’ sandbag carry20min cap Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 5 WB Deadlifts 5 WB Push Press 5 WB Front Squats 5 Up Downs Barbell Prep Metcon (Weight) EMOM x 30 5 WB (20/14) 3 Lateral burpees 1 Squat Clean *Rest & increase weight every 5th min **Begin Clean at 60-65% aim to finish at 85-90% Rx+ WB 30/20...Read More

CrossFit VU – CrossFit Warm Up EMOM x 16 Min 1- 20 sec HS Hold Min 3- 20 sec hard effort row or bike Min 3- 20 sec DU or SU Min 4- 20 sec active bar hang *odd min do kip swings Metcon (AMRAP – Reps) AMRAP 25 120 DU 20 Pull Ups 30...Read More

CrossFit VU – CrossFit Warm Up Run 200m Barbell Prep Strength Tempo Snatch (Every 1:30 x 7 2 Tempo Snatch *3 sec to the top of knee ) Build throughout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 min cap Scaled/Masters 5 rounds 200m run 10 OHS (75/55)Read More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 3 rounds 30/20cal row 30 Single DB Box Step Ups (35/25) into 3 rounds 30/20cal bike 30 Single DB Hang Squat Clean into 30 Synchro Burpees35 min cap RX+ 50/35 Scaled/Masters 2 rounds 30 cal row 30 Box Step Ups 2 rounds 30 cal bike 30...Read More