CrossFit VU – CrossFit Warm up 500m row 10 lateral hops over rower 250m row 10 lateral hops over rower Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 cal row 3 Box Jump Over (24/20) 6/6..9/9..ect.Scaled/Masters Box Step Up Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 2 rounds 20 plate jumps 15 Plate G2O 10 V ups Metcon (Time) For time 50 DU 10 Power Cleans (135/95) 15 Knees to Elbow 1:00 rest 100 DU 15 Power Clean 20 Knees to Elbow rest 1:00 150 DU 20 Power Clean 25 Knees to Elbow 18 min capScaled/Masters SU power cleans (any weight) ab mat sit ups Strength Power Clean (EMOM x 10 1 rep) Build to a heavyRead more

CrossFit VU – CrossFit Warm up Halo 2 rounds 7 kip swings 7 push ups Metcon (Time) 3 rounds 40 Wall Balls (20/14) 10 BMU 3:00 rest 20 min capRX+ 50 WB 15 BMU Scaled/Masters 3 rounds 25 WB 10 Jumping BMU/C2B/burpee pull upRead more

CrossFit VU – CrossFit Warm up 10 PVC Pass through 100m run 10 OHS w/ PVC 100m run 10 snatch balance w/ PVC 100m run Strength Overhead Squat (Every 2:00 x 6 sets 4-4-3-3-3-3) *from the ground Metcon (Time) For time 400m run 3 Rope Climbs 15 Squat Snatch (135/155) 3 Rope Climbs 400m run 13 min capRX+ Legless 155/105 Scaled/Masters 200-300m run 15 Ring Rows or 10 Strict Pull Ups 30 Alt DB Snatch 15 Ring Rows or 10 Strict Pull Ups 200-300m runRead more

CrossFit VU – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereTeams of 2…alt movements Strength Power Clean + Jerk (EMOM x 10 1 rep) Push Jerk onlyRead more