CrossFit VU – CrossFit Warm Up Agility Ladder ATYT x 10 100m run 5 bootstrappers 5 BTN Snatch Push Press 100m run 5/5 T Spine Rotations 5 Snatch Grip DL 100m run 5/5 Split Squats 5 Muscle Snatch Review OHS Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 min cap Scaled/Masters 5 rounds 200-300m run 10-15 OHS (75/55)Read more

CrossFit VU – CrossFit Warm Up 2 min row or bike Halo Barbell Prep Strength Back Squat (7-7-5-5-5 (cap 80%)) 20 min Row Cals (Calories) 3 sets AMRAP 2 Max Cal Row or Bike -rest 2 min between sets- Bike Cals (Calories) 3 sets Max Cal Bike -rest 2 min between setsRead more

CrossFit VU – CrossFit Metcon (Time) 20 Rounds ‘I go, you go’ 4 Hang Squat Cleans (75/55) 4 Front Rack Reverse Lunge *2 each leg 4 Lateral burpees over bar 25 min capRX+ 95/65 Scaled/Masters 16 rounds 4 Hang Squat Clean (65/45) 4 FR Reverse Lunge 4 up downs over barRead more

CrossFit VU – CrossFit Warm Up 2 rounds 50’ Bear Crawl 50’ Crab Walk 50’ Duck Walk 50’ Broad jumps Review movements Primer 5 TTB/HKR 5 cal row or bike 5 Wall Ball 5 BJO 5/5 DB Snatch Metcon (Time) For time 12-15-20 TTB Cal Row Wall Ball (20/14) BJO (24/20) Alt DB Snatch (35/25)) * R+L = 1 Rest 1 min after each round 20 min capRX+ 15-20-25 30/24 50/35 Scaled/Masters 10-12-15 HKR Cal Row Wall Ball Box Step Over (20) Alt DB Snatch (25/20)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 20 Min 1- Echo Bike Cals Min 2- KB SDLHP (53/35) Min 3- Ab mat sit ups Min 4- RestRX+ 70/53 Cool Down ROMWODRead more