CrossFit VU – CrossFit Metcon (Time) 3 rounds 20/16 cal row 80 DU 20 DBL DB Box Step Ups (50/35)(24/20) 15 min capRX+ 4 rounds Scaled/Masters 3 rounds 15/12 cal row 60 SU 20 Box Step Ups (bodyweight) Warm up 2 rounds 40 sec on/20 sec off Row or Bike Plate Hops Reverse lunges Strength Back Squat (5RM) 13 min clockRead more

CrossFit VU – CrossFit Warm up 200m run into 2 rounds 5 push ups 10 Muscle Cleans 15 Air Squats into 100m run 5 Burpees 10 Power Cleans 15 Front Squats Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 12 10 Bar Facing Burpees 10 Power Cleans (135/95) *alt full roundsScaled/Masters less weight Strength Squat Clean (Every 1:30 x 4 sets 3 TNG Squat Clean into Every 1:30 x 4 sets 2 TNG Squat Clean) Build each set Try to keep the barbell moving, no pause at the hipRead more

CrossFit VU – CrossFit Warm up w/ a partner Partner 1- 72/54 cal bike (switch every 12/9 cals) Partner 2- 7 rounds 7 BB Front Squats 14 Hollow Rocks Metcon (AMRAP – Reps) For time 75 Wall Balls (20/14) 50 Deadlifts (185/125) 75 Wall Balls 12 min capScaled/Masters 50 Wall Balls (any weight) 50 S-KB Sumo DL (53/35) 50 Wall Balls Strength Deadlift (10-8-6-4-2-2 *All sets should be heavy/working weights) 14 min clockRead more

CrossFit VU – CrossFit Warm up 2 rounds 200m row 20 sec dead hang 200m row 20 sec HS Hold on Wall (try wall facing) Metcon (AMRAP – Rounds and Reps) AMRAP 8 12/9 cal row 1 Wall Walk *add 1 wall walk each round rest 2 min AMRAP 8 200m run 15 KB Swings (53/35)Scaled/Masters 10/8 cal row 1 Wall Walk *add 1 WW each round 100m run 15 KB Swings (any weight) Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 2 rounds 200m run 10 Hang Muscle Clean 10 Strict Press Metcon (AMRAP – Reps) 4 sets AMRAP 3 50 DU 15 Hang Power Cleans (155/105) 50 DU Max HSPU in time remaining rest 1 min b/t sets *goal is to have 30 sec – 1 min on HSPURX+ Wall Facing HSPU Scaled/Masters 75 SU or 30 DU 15 DB Hang Power Clean (35/25) 75 SU or 30 DU Max DB Push Press Strength 1 Hang Clean + 1 Jerk + 1 Hang Clean + 1 Jerk (12 min clock Build to a heavy unbroken complex)Read more