WOD

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 run
Read 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 SU
Read more
CrossFit VU – CrossFit Metcon (Time) Teams of 3 For time 150 Bench Press (135/95) Partner 1- Bench Press Partner 2- 100m KB Farmers Carry (53/35) Partner 3- 10/10 Bear Hug Plate Lunges (35/25) *partner 1 accumulates reps while 2 & 3 complete their work, then rotate 25 min capRX+ 155/105 70/53 45/35 Scaled/Masters 100 Bench Press (115/75) 100m KB Farmers Carry (35/26) 10/10 Bear Hug Plate Lunges (15/10)
Read more
CrossFit VU – CrossFit Warm Up Halo 2 rounds 5 BB Good morning 5/5 Elbow punches 5 Front Squats 5 up downs 5/5 groiners 10 alt V ups Build up to workout weight…go up atleast to the 3rd BB weight WZAOC #1 2023 (AMRAP – Reps) AMRAP 15 10-8-6-4-2 Front Squat Lateral Burpee TTB Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/125 Rd 5-225/155Scaled/Masters 75/55 95/65 135/95 155/105
Read more
CrossFit VU – CrossFit Metcon (Time) For time 2 rounds 40/30 cal row 150 SU into 2 rounds 30/20 cal echo 21 KBS (53/35) 18 min capRX+ 70/53 DU Scaled/Masters 2 rounds 30/25 cal row 100 SU 2 rounds 20/15 cal echo 15 KBS (35/26) Cool Down ROMWOD
Read more
1 101 102 103 104 105 317