CrossFit VU – CrossFit Warm Up 500/400m row (increasing effort) into.. 2 Rounds :30 on :30 off Burpee Pull Ups Metcon (Time) 5 Rounds 200/150m Row 12 Chest to Bar 12 Burpees to Target :30 Rest 16 Min CapRX+ 250/200 15 C2B 15 burpees to target Scaled/Masters 200/150 10 RR 8 burpees 30 sec rest Strength Back Squat (Every 2:00 x 6 Sets 3 Reps) first two sets moderate second two moderate/heavy last two challenging triplesRead more

CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Metcon 1 Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 5-10-15… etc S-DB Box Step Ups 24/20″ (50/35) Deadlifts 225/155RX+ 275/185 70/50 Scaled/Masters AMRAP 20 200m Run 5-10-15… Box Step Ups 5-10-15… KB Sumo Deadlifts (any weight) Metcon 2 Metcon (3 Rounds for calories) 3 x AMRAP 1 / 2:00 Rest Max Bike CaloriesRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Partner “Ingrid” AMRAP 10 6 Power Snatch 135/95 6 Bar Facing Burpees Strength Power Snatch (EMOM 5 4 T&G Power Snatch EMOM 5 3 T&G Power Snatch EMOM 5 2 T&G Power Snatch EMOM 5 1 Power Snatch)Read more

CrossFit VU – CrossFit Warm Up 3 Rounds :20 on :20 off Plate Jumps Air Squats Row Metcon (Time) For Time 21-15-9 Box Jump Overs (30/24) Hang Clusters (75/55) Calorie Row 15 Min CapScale/Masters: 15-12-9 Box Jumps (24/20” or less) DB Thrusters (35/20s) Calorie Machine Rx+ 30-20-10 BJO (30/24) H. Clusters 95/65 Row Strength Clean and Jerk (EMOM 4 2 Reps Every 2:00 for 6:00 2 Reps drop and reset)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 16 Half Kneeling “Bottoms Up” S-KB Press 35/26 (8/side) 200m Run 24 Goblet Split Squats 35/26 (12/side) 1:00 Rest Cool Down ROMWODRead more