CrossFit VU – CrossFit Warm Up EMOM x 6 Min 1- 4 up downs + 4/4 lunges Min 2- 4 supermans + 4/4 bird dogs Barbell Prep Strength Back Squat (5-5-3-3-3 (85% cap)) 25 min CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target*no targets…just clap overheadRead more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 80 KBS (53/35) 80 TTB rest 2 min 80/65 cal row 80/65 cal echo 25 min capRX+ 70/53 100 reps/cals Scaled/Masters (35/26) HKRRead more

CrossFit VU – CrossFit Warm Up 10-8-6-4-2 Skater Jumps (5 each leg/4 each leg ect) Barbell BOR Deadbugs Barbell Prep Strength 1 Squat Clean + 3 Front Squats (Every 2:00 x 7 sets) Build to a mod/heavy Metcon (Time) For time 60 DU 18 Pull Ups 40 DU 20 Cleans (135/95) 40 DU 18 Pull Ups 60 DU 13 min capRX+ 155/105 RMU Scaled/Masters 80 SU 18 RR 60 SU 20 Cleans (115/75) 60 SU 18 RR 80 SURead more

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 4:00 x 4 sets 25′ DBL DB Farmers Walking Lunge (35/25) 12 Up Downs 15 DBL DB DL 25′ DBL DB Farmers Walking Lunge *goal is to have atleast 1 min restRX+ 50/35 15 up downs 20 DB DL Scaled/Masters 25’ lunge (25/20) 8 up downs 12 DB DL 25’ lunge Cool Down ROMWODRead more

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Warm Up AMRAP 6 7 Turkish Sit Ups w/ Plate 5/5 Plate Around the World 5/5 High Skips Strength 3 Push Press + 2 Jerk (Every 2:30 x 6 sets) Metcon (AMRAP – Rounds and Reps) AMRAP 10 4 HR Push Ups* 10 Box Jumps (24/20) *Add 2 reps each roundRX+ HSPU 30/24 Scaled/Masters 4 HR Push Ups (banded/plate)* 10 Box Step Ups add 2 reps every other roundRead more