CrossFit VU – CrossFit Metcon (Time) For Time: 24-20-16-12-8-4 HR Push Ups Single DB Split Squat (Split reps) V Ups 17 min capScaled/Masters 20-16-12-8-6-4 HR Push Ups Single DB Split Squat Alt V Ups Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up ATYT x 10 into 20 SU 5/5 squat reach ups 20 DU 5/5 Cossack squats w/ OH reach Barbell Prep Metcon (Time) For Time: 100 SU 20 Power Snatch 95/65 80 DU 30 OHS 60 SU 40 SDLHP 40 DU *18 Time Cap 2:00 Rest Directly into.. EMOM x 5 1 Power Snatch (Build)Scaled/Masters 80 SU 20 Power Snatch 55/35 60 SU 30 Front Squat 40 SU 40 SDLHP 20 SU Rx+ 115/75 Power Snatch Enter post metcon weight hereRead more

CrossFit VU – CrossFit Warm Up 1 min row or bike 10 KB SL RDL 10 hollow rocks 1 min bike or row 10 RKBS 10 supermans 1 min bike or row 10 KB High Pull 10 Scap Pull Ups 1 min bike or row 10 kip swings Review DB movements Metcon (AMRAP – Reps) Every 2:00 x 8 Sets / 1:30 Rest 8 Pull Up 12 DBL DB DL/12 DB HPC (50/35)* Max Cal Bike/Row *even rds DB DL…odd rds DB HPC *goal is to have atleast 45 sec to 1 min on cardioRX+ 6 BMU Scaled/Masters 8 RR/pull up negative 12 DB DL/HPC(25/20) Max cal row/bike Bike(cals) (AMRAP – Reps)Read more

CrossFit VU – CrossFit Warm Up 3 rounds 5/5 worlds greatest 5 muscle clean 5/5 elbow punches 5 pause front squats Front Squat (4 RM) 20 Min Metcon (AMRAP – Rounds and Reps) AMRAP 10 1 Round Macho Man (155/105)(115/85) 9 Burpees Rx+ 185/135*Macho Man: 3 Power Cleans 3 Front Squats 3 Jerks Scaled/Masters 1 rd of macho man 9 up downsRead more

CrossFit VU – CrossFit Metcon (Time) Surprise WOD tomorrow, come in and look forward to a Coach Reece special treat 🙂Read more