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

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