CrossFit VU – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereV1 Less than a year of CF 800m or 1 mile run 10 RFT 5 pull ups 10 push ups 15 Squats 800m or 1 mile run V2 Run mile 20 RFT 5 pull ups 10 push ups 15 squats V3 run mile 10 RFT 10 pull ups 20 push ups 30 Squats run mile **V4 Newer athletes run 800m 10 RFT 5 pull ups/ring rows 7 push ups 10 Squats run 800m **Hard 40min Cap** **reserved for those who are new, still developing strength and movement, and/or runs a mile in over 10mins. Scaled can be...Read more

CrossFit VU – CrossFit Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.E8 min cap Scaled/Masters Less weight Strength Power Snatch (EMOM 4 3 Reps EMOM 4 2 Reps EMOM 4 1 Rep)Read more

CrossFit VU – CrossFit Ledesma (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15 repsIn honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, was shot and killed by drug dealers on July 28, 2010To learn more about Ledesma click hereScaled/Masters 5 HSPU/deficit push ups/push ups 10 HLR or V Ups 15 Med Ball Cleans 14# Cool Down ROMWODRead more

CrossFit VU – CrossFit Lt Brian Sullivan (AMRAP – Rounds and Reps) AMRAP 20 20 Calorie Row 10 DB Overhead Press (50/35) 20 Sandbag Alternating Lunges (100/50) 20 Box Step Up 24/20″ (bodyweight)Scaled/Masters 20 cal row 10 DB OH Press (any #) 20 Sandbag Alt Lunges *hold a Med ball 20 Box Step UpsRead more

CrossFit VU – CrossFit John Tipping II (Time) 4 Rounds 15 Deadlifts (225/155) 15 Box Jumps 24/20″ 50 Double Unders15 min cap Scaled/Masters 4 rounds 15 DL (155/105) 15 Box Jump (20) 50 SURead more