CrossFit VU – CrossFit Warm Up Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14:00 Time Cap Scale/Masters: 3 Rounds 30 Air Squats 7 BMU or 14 C2B/PU/Jumping PU 10 Hang Power Cleans (less weight)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 10 Burpee Pull Up 200m run *alt full rounds w/ partnerRX+ burpee C2B Scaled/Masters 7-10 burpee rr 200m run Strength Deadlift (Every 2:00 x 5 sets 5 reps) for quality…keep it lightRead more

CrossFit VU – CrossFit Warm up 3 rounds 5 muscle cleans 10 kipping knee raises 5 front squats w/ pause 5-10 push ups Metcon (Weight) On a 30:00 clock 6 rounds 5 squat clean (205/145) 10 TTB 15 push ups in time remaining Build to a heavy single Squat Clean + Split JerkScaled/Masters 5 squat clean (any weight) 10 ab mat sit ups 15 push upsRead more

CrossFit VU – CrossFit Warm up Line Drills Metcon (5 Rounds for time) Every 5:00 x 5 rounds 200m run 12 strict pull ups 200m run 6 wall walksScaled/Masters 200m run 10 RR or banded strict pull ups 100m run 10 push ups Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 4 rounds 30 sec on/ 30 sec off Row…increase effort each round Metcon (Time) 3 rounds 20/16 cal row 40 air squats 8 Power Snatch (155/105) 1:00 rest 18 min capScaled/Masters 15/12 cal row 30 air squats 18 Alt DB Snatch 1:00 rest Strength 1 Power Snatch + 1 Hang Power Snatch (Every 2:00 x 5 sets) Build to a heavyRead more