Announcements WOD 22 will start at 8am, Saturday Feb 24th. Please be on time for the brief and demo/set up for the wod. CrossFit VU – CrossFit Warm up 10-6-4-2 RKBS Prone Snow Angels Banded BOR Review movements Primer 2 rounds 3 DBL DB G2O 4 Pull Ups 15 DU or SU Metcon (AMRAP –...Read More
CrossFit VU – CrossFit Strength Warm up AMRAP 7 8/6 cal row or 6/4 cal bike 3/3 lateral box step ups 3/3 toy soldiers :15 hollow body flutter kicks Barbell Prep Back Rack Lunge (5 sets 10 Alt Reverse Lunges (*5 each leg) 15 min clock ) Build to a Moderate load How to bail:...Read More
CrossFit VU – CrossFit Strength Warm up AMRAP 7 8/6 cal row or 6/4 cal bike 3/3 lateral box step ups 3/3 toy soldiers :15 hollow body flutter kicks Barbell Prep Back Rack Lunge (5 sets 10 Alt Reverse Lunges (*5 each leg) 15 min clock ) Build to a Moderate load How to bail:...Read More
CrossFit VU – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and JerkRead More
CrossFit VU – CrossFit Warm up EMOM x 9 Min 1- 5/5 Samson Min 2- 15/15 mountain climbers Min 3- 5 scap pull ups + 5 kip swings Review movements Metcon (Time) For time Part A 50-40-30-20-10 DU 25-20-15-10-5 TTB Part B 50-40-30-20-10 DU 25-20-15-10-5 Single DB Box Step Up (24/20)(50/35) 25 min capRX+ DBL...Read More
CrossFit VU – CrossFit Metcon (Time) For time Part A 50-40-30-20-10 DU 25-20-15-10-5 TTB Part B 50-40-30-20-10 DU 25-20-15-10-5 Single DB Box Step Up (24/20)(50/35)RX+ DBL DB (50/35)Read More
