CrossFit VU – CrossFit Warm Up Play a Game (coaches choice) 4 rounds 3/3 SL KB DL 5/5 shoulders taps 5/5 banded shoulder press 3/3 box step ups Review Movements Primer 2 rounds 1 Wall Walk 3/3 Alt DB Snatch 5 BJO CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-oversTo...Read more

CrossFit VU – CrossFit Metcon (Time) For time 200m DBL KB Farmers Carry AHAP 60 DB Floor Press (35/25)* 200m DBL KB Front Rack Carry *every break do 5 pull ups 15 min capRX+ 50/35 strict pull ups Scaled/RX 200m Farmers Carry 40-50 DB Floor Press 200m Carry *RR or banded pull ups Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up EMOM x 8 Min 1- Bike Min 2- Rd 1- 90/90 Hip Rotations/Rd 2- Samson/Rd 3- Cossack Squat/Rd 4- Plank Barbell Prep Strength Front Squat (1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 10 4-8-12-16-20… WB 20/14 Abmat Sit UpsRX+ 30/20Read more

CrossFit VU – CrossFit Warm Up 2 rounds Partner 1 150m row Partner 2 5/5 box step ups 5 up downs into 2 rounds Partner 1 100m run Partner 2 5 box jumps 3 burpees Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereTeams of 2 40 min cap *split everything as you wish Scaled/Masters 3 rds 1000m row 35 up downs 35 box step ups 600m runRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Power Clean + Jerk (1RM) 20 min Metcon (Time) For time 30 DL (155/105) 75 DU 20 HPC 75 DU 10 S2OH 75 DU 12 min capRX+ 185/125 Scaled/Masters 30 DL (115/75) 100 SU 20 HPC 100 SU 10 S2O 100 SURead more