CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 1 mile row or bike 100 WB (20/14) 1 mile run 100 thrusters (45/35) 1 mile row or bike35 min capRead more

CrossFit VU – CrossFit Warm-up 5 BB Goodmornings 5/5 Standing Straddle Toe Touch 5 BB RDL :30 side plank (each side) 5 BB BOR 5 dive bombers Review Deadlift Strength Deadlift (3 x 3 ) Goal is to do 3 heavy sets with your last being close to a 3RM 25 min clock DianeRAP (AMRAP – Reps) AMRAP 7 3..6..9..12 ect Deadlift (225/155)(155/105) HSPUScaled/Masters Deadlift (115/85) HR Push UpsRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 25 Min 1 & 2-Cardio of Choice Min 3-Ab mat sit ups Min 4-Sledge Hammer Strikes Min 5-Wall Sit Cool Down ROMWODRead more

CrossFit VU – CrossFit Strength Warm-up 25 DU or SU 5 up downs 3/3 worlds greatest 10 glute bridges Barbell Prep Strength (AMRAP – Reps) Every 90 sec x 5 sets 30 DU AMRAP Snatch @75% until 1 min mark *goal is to have around 20-30 seconds on the barbellRX+ 80% 40 DU Scaled 50 SU less weight Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 Power Snatch (135/95(95/65) 3 C & J 5 BFBRX+ 155/105 Squat Snatch Scaled/Masters 1 Power Snatch (75/55) 3 C& J 5 up downsRead more

CrossFit VU – CrossFit Warm-up 2 rounds :30 active bar hang 3/3 bear to bridge 5/5 quad stretch 10 toy soldiers Review EMOM Strength EMOM x 12 Min 1- 2-3 Strict Pull Min 2- 50’ SA DB/KB OH Carry (moderate) Min 3- 100m sprint Strict pull options RMU C2B/Pull Up Banded Pull Up Deep RR OH Carry/HSW Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsScaled/Masters 3 rds 200-300m run 15 KB Swings (35/26) 12 RRRead more