CrossFit VU – CrossFit Metcon (Time) 4 rounds 200ft DBL KB Farmers Carry (53/35) 200m run 13 min capRX+ 70/53 300m run Scaled/Masters 35/26 Banded Dips Cool Down ROMWODRead More
CrossFit VU – CrossFit Metcon (Time) 4 rounds 100m DBL KB Farmers Carry (53/35) 200m run 16 min capRX+ 70/53 Ring Dips Scaled/Masters 35/26 Banded Dips Cool Down ROMWODRead More
CrossFit VU – CrossFit Metcon (Time) For time 50/40 cal row 30 OHS (95/65) 40/30 cal row 20 HPC (135/95) 30/20 cal row 10 Front Squat (185/125)RX+ 115/85 185/125 225/155Read More
CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 squat reach ups 5 supermans 1 min row or Bike 3/3 lunge w/ twist 5/5 PVC Around the World 1 min Row or Bike 5 BTN Sotts Press w/ PVC 5/5 SL RDL (bodyweight) Barbell Prep Metcon (Time) For time 50/40 cal row...Read More
CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 squat reach ups 5 supermans 1 min row or Bike 3/3 lunge w/ twist 5/5 PVC Around the World 1 min Row or Bike 5 BTN Sotts Press w/ PVC 5/5 SL RDL (bodyweight) Barbell Prep Metcon (Time) For time 50/40 cal row...Read More
CrossFit VU – CrossFit Strength Shoulder Press (1RM) 15 min Metcon (AMRAP – Reps) For max reps 3:00 shuttle run 3:00 Burpee Pull Up Rest 1:00 2:00 shuttle run 2:00 burpee pull up Rest 1:00 1:00 shuttle run 1:00 burpee pull upRead More
CrossFit VU – CrossFit Strength Shoulder Press (1RM) 15 min Metcon (AMRAP – Reps) On a 14 min clock For max reps 3:00 shuttle run 3:00 Burpee Pull Up Rest 1:00 2:00 shuttle run 2:00 burpee pull up Rest 1:00 1:00 shuttle run 1:00 burpee pull up Split into 2 groups of big class1 Shuttle...Read More
CrossFit VU – CrossFit Strength Deadlift (3 x 3 then…max reps at 90% top set) Part A Build to a mod/heavy set of 3 Part B Max reps at 90% top set Deadlift Optimus Prime (AMRAP – Reps) AMRAP 7 Wall Ball (20/14) *top of each minute starting at 1:00 5 Deadlifts (185/125) *score is...Read More
CrossFit VU – CrossFit Warm up 3 rounds 5 hamstring walkouts 5/5 SL Glute Bridge 5 cat/cow 5 WB Front Squats 5 WB push press Barbell Prep Strength Deadlift (3 x 3 then…max reps at 90% top set) Part A Build to a mod/heavy set of 3 Part B Max reps at 90% top set...Read More
