CrossFit VU – CrossFit Warm up 100m row 20 air squats 10 BB Strict Press 100m row 10 BB Front Squats 10 BB Push Press 100m row 10 BB Thrusters Metcon (Weight) EMOM x 24 Teams of 2 200/180m row Heavy Thrustesr* Sets 1-4: 3 reps Sets 5-8: 2 reps Sets 9-12: 1 rep Scaore is total weight for final single Finisher EMOM x 6 3-8 strict pull ups AMRAP push upsRead more

CrossFit VU – CrossFit Warm up 25′ butt kicks 25′ high knees 25′ lunge steps 25′ frankensteins 25′ inch worms Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m run 18 Alt Hang DB Snatch (50/35) 6 Strict HSPUScaled/Masters AMRAP 12 100m run 18 Alt DB Hang Snatch (35/25) 9 hand release push ups Strength Hang Squat Snatch (EMOM x 4 2 reps E2MOM x 4 2 reps) lighter weights for the emom…working weights for the E2MOMRead more

CrossFit VU – CrossFit Warm up 400m run then 2 rounds 5/5 worlds greatest 10 kang squats 20 SU Metcon (Time) For time 1200m row 120 DU 60 air squats 800m row 60 DU 40 air squats 400m row 30 DU 20 air squats 25 min capScaled/Masters SU Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 3:00 bike or row then 2 rounds 5/5 groiners 5 inch worms + push up Metcon (AMRAP – Reps) 4 rounds 2:00 on/ 2:00 off 20/15 cal bike or 25/20 cal row Max lateral BBJO (24/20) *only use row if class is too big, otherwise partner upScaled/Masters 2:00 on/2:00 off 15/12 cal bike max lateral burpee box step over (20)Read more

CrossFit VU – CrossFit Warm up 10 Kip Swings 5 muscle cleans + strict press 20 sec ring support 5 power cleans + push press 20 light band tricep ext 5 squat cleans + jerk Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click here30 min cap Scaled/Masters 8-7-6-5-4-3-2-1 BMU or burpee pull up bodyweight C & J or less or 5 rounds 10 burpee pull ups 20 S- DB Hang C&J (35/25)Read more