CrossFit VU – CrossFit Warm Up 1 min row or bike 10 scap push ups 1 min row or bike 10 banded good morning 1 min row or bike 10 supermans 1 min row or bike 10 plank push ups Barbell Prep Work up to workout weight Metcon (Time) 10 RFT 200/180m row 15 push ups 10-1 Deadlift (185/125) 20 min capRX+ 225/155Read more

CrossFit VU – CrossFit Warm Up Line Drills 3 rounds 200m run 5 jumping air squats 5 pike push ups Barbell Prep Metcon (AMRAP – Reps) Every 3 min x 4 sets -Rest 2 min between sets- Run 400m Rd 1 & 2-Max Thrusters in time remaining (95/65) Rd 3 & 4- Max Power Clean in time remaining *goal is atleast 30 sec on the barbellRX+ 115/75 Scaled/Masters Run 300m 75/55Read more

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