WOD

CrossFit VU – CrossFit Metcon (Calories) Every 5:00 x 4 Sets / 3:00 rest 400m Run 12 Dbl DB Box Step Over (35/20) (24/20) Max Cals Bike/RowRX+ 50/35 Scaled/Masters 300m run 12 Single DB Step Over (25/15) Max cals
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CrossFit VU – CrossFit Strength EMOM x 12 Min 1- Bike/Row Min 2- 5/5 Box Step Ups Min 3- 30 sec active bar hang Metcon (Calories) Every 5:00 x 4 Sets / 3:00 rest 500m Row/1.2km Bike 12 Dbl DB Box Step Over (35/20) (24/20) Max Cals Bike/Row *Alternate between starting with the row/bikeRX+ 50/35 Scaled/Masters 400m row/1km Bike 12 Single DB Step Over (25/15) Max cals Row/Bike
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CrossFit VU – CrossFit Strength EMOM x 12 Min 1- Bike/Row Min 2- 3/3 Box Step Ups + Stretching Min 3- 30 sec active bar hang Metcon (Calories) Every 5:00 x 4 Sets / 3:00 rest 500m Row/1.2km Bike 12 Dbl DB Box Step Over (35/20) (24/20) Max Cals Bike/Row in time remaining *Alternate between starting with the row/bikeRX+ 50/35 15 DBL DB Box Step Overs Scaled/Masters 400m row/1km Bike 12 Single DB Step Over (25/15) Max cals Row/Bike
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CrossFit VU – CrossFit Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor Squat Snatch (3-3-3-3) RX+ Build to a heavy 3 rep TNG Metcon (AMRAP – Rounds and Reps) AMRAP 8 2…4…6…8 WB (20/14) OHS (75/55) 20 DURX+ 95/65 Scaled/Masters 14/10 65/45 30 SU
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CrossFit VU – CrossFit Warm up 20 jumping jacks 5/5 T Spine Rotations 10 PVC Pass Thru 20 jumping Jacks 5/5 Lunge w/ Twist 10/10 PVC Around the World Barbell Prep Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor 15 min clock Squat Snatch (3-3-3-3) RX+ Build to a heavy 3 rep TNG Metcon (AMRAP – Rounds and Reps) AMRAP 8 2…4…6…8 WB (20/14) OHS (75/55) 20 DURX+ 95/65 Scaled/Masters 14/10 65/45 30 SU
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