CrossFit VU – CrossFit Warm Up 3 rounds 8 Plate G2O 10 hollow rocks 8/8 plate around the worlds Barbell Prep Strength 2 Push Press + 2 Push Jerk + 2 Split Jerk (Build to a heavy ) Metcon (AMRAP – Rounds and Reps) AMRAP 12 16 KB Swings (53/35) 12 Pull Ups 16 KB Goblet Reverse LungesRX+ 70/53 6 RMURead more

CrossFit VU – CrossFit Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereScaled/Masters 30 cal row 20 up downs 10 Power Cleans (115/75)Read more

CrossFit VU – CrossFit Warm Up 3/3 T Spine Rotations 5 supermans 5 Pike Push Ups 10 glute bridges Barbell Prep Metcon- Part A (Time) 3 rounds 12 OHS (95/65) 12 HSPU into 3 rounds 12 DL (185/125) 12 TTB15 min cap * start part B immediately RX+ 15 reps 115/85 225/155 Scaled/Masters 3 rounds 10 OHS 75/55 10 HR Push Ups into 3 rounds 10 DL (135/95) 10 HKR Snatch (Part B 7 min 3RM TNG Snatch ) Starts immediately after finishing Part ARead more

CrossFit VU – CrossFit Warm Up 3 rounds 100m run 5/5 shoulder taps 3/3 box step overs Metcon (Time) For time 800m run 10/10 DB Renegade Rows (35/20) *no push up 50 Box Jump Overs (24/20) 10/10 Renegade Rows 800m run 18 min capRX+ 50/35 Scaled/Masters 600m run 7/7 DB Renegade Rows 30 Box Step Overs 7/7 Renegade Rows 600m run Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (Max reps @ 80% Max reps @ 70% Max reps @ 60%) Target reps: 80% 6-8, 70% 10-12, 60% 14-16 Metcon (AMRAP – Rounds and Reps) AMRAP 8 25 DU 5 Devils Press (35/25) 7 Pull UpsRX+ 50/35 7 BMU Scaled/Masters 50 SU 5 Devils Press (25/20) 7 RRRead more