CrossFit VU – CrossFit Metcon (Time) For time Part A 50-40-30-20-10 DU 25-20-15-10-5 TTB Part B 50-40-30-20-10 DU 25-20-15-10-5 Single DB Box Step Up (24/20)(50/35)RX+ DBL DB (50/35)Read more

CrossFit VU – CrossFit Metcon (Time) 5 rounds 100m DBL KB Farmers Carry (53/35) 15 Matador Dips 15 min capRX+ 70/53 Ring Dips Scaled/Masters 35/26 Banded Dips Cool Down ROMWODRead more

CrossFit VU – CrossFit Metcon (Time) For time 50/40 cal row 30 OHS (95/65) 40/30 cal row 20 HPC (135/95) 30/20 cal row 10 Front Squat (185/125)RX+ 115/85 185/125 225/155Read more

CrossFit VU – CrossFit Strength Shoulder Press (1RM) 15 min Metcon (AMRAP – Reps) For max reps 3:00 shuttle run 3:00 Burpee Pull Up Rest 1:00 2:00 shuttle run 2:00 burpee pull up Rest 1:00 1:00 shuttle run 1:00 burpee pull upRead more

CrossFit VU – CrossFit Strength Deadlift (3 x 3 then…max reps at 90% top set) Part A Build to a mod/heavy set of 3 Part B Max reps at 90% top set Deadlift Optimus Prime (AMRAP – Reps) AMRAP 7 Wall Ball (20/14) *top of each minute starting at 1:00 5 Deadlifts (185/125) *score is total WBRX+ 225/155 Scaled/Masters 155/105 14/10Read more