CrossFit VU – CrossFit Warm Up 10-8-6-4-2 Skater Jumps (5 each leg/4 each leg ect) Barbell BOR Deadbugs Barbell Prep Strength 1 Squat Clean + 3 Front Squats (Every 2:00 x 7 sets) Build to a mod/heavy Metcon (Time) For time 60 DU 18 Pull Ups 40 DU 20 Cleans (135/95) 40 DU 18 Pull Ups 60 DU 13 min capRX+ 155/105 RMU Scaled/Masters 80 SU 18 RR 60 SU 20 Cleans (115/75) 60 SU 18 RR 80 SURead more

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 4:00 x 4 sets 25′ DBL DB Farmers Walking Lunge (35/25) 12 Up Downs 15 DBL DB DL 25′ DBL DB Farmers Walking Lunge *goal is to have atleast 1 min restRX+ 50/35 15 up downs 20 DB DL Scaled/Masters 25’ lunge (25/20) 8 up downs 12 DB DL 25’ lunge Cool Down ROMWODRead more

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Warm Up AMRAP 6 7 Turkish Sit Ups w/ Plate 5/5 Plate Around the World 5/5 High Skips Strength 3 Push Press + 2 Jerk (Every 2:30 x 6 sets) Metcon (AMRAP – Rounds and Reps) AMRAP 10 4 HR Push Ups* 10 Box Jumps (24/20) *Add 2 reps each roundRX+ HSPU 30/24 Scaled/Masters 4 HR Push Ups (banded/plate)* 10 Box Step Ups add 2 reps every other roundRead more

CrossFit VU – CrossFit Warm Up Agility Ladder ATYT x 10 100m run 5 bootstrappers 5 BTN Snatch Push Press 100m run 5/5 T Spine Rotations 5 Snatch Grip DL 100m run 5/5 Split Squats 5 Muscle Snatch Review OHS Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 min cap Scaled/Masters 5 rounds 200-300m run 10-15 OHS (75/55)Read more

CrossFit VU – CrossFit Warm Up 2 min row or bike Halo Barbell Prep Strength Back Squat (7-7-5-5-5 (cap 80%)) 20 min Row Cals (Calories) 3 sets AMRAP 2 Max Cal Row or Bike -rest 2 min between sets- Bike Cals (Calories) 3 sets Max Cal Bike -rest 2 min between setsRead more