CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 6 Row 8cal 6 DB Push Press (35/20) 4 Burpees -rest 2 min- AMRAP 6 Bike 8 cal 6 KBS (35/26) 4 Burpess -rest 2 min- AMRAP 6 Run 100m 6 Ab mat sit ups 4 burpeesRX+ 50/35 53/35Read more

CrossFit VU – CrossFit Warm Up AMRAP 7 3/3 SL KB RDL 3/3 Bird Dogs 5 supermans 5/5 Deadbugs 3/3 Box Step Ups Review Deadlift Metcon (Weight) EMOM x 20 Min 1- 5 Deadlifts (building) Min 2- 10 TTB Min 3- 10 BoxJumps (24/20) Min 4- 10 Pull Ups Start moderate on deadlift and build to a heavy set of 5RX+ 12 TTB 12 Box Jumps 5 BMU Scaled/Masters Min 1- 5 Deadlifts Min 2- 10 HKR Min 3- 10 Box Step Ups Min 4- RRRead more

CrossFit VU – CrossFit Metcon (Time) For time 400m run 25 DB Floor Press (35/25) 50’ DB Front Rack Walking lunge 800/700m row or 50/40 cal bike 50’ DB Front Rack Walking Lunge 25 DB Floor Press 400m run 20 min capScaled/Masters 200m run 15 DB Floor Press (25/20) 50’ walking lunge 15 DB Floor Press 50’ walking lunge 200m run Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 20 SU or DU 3/3 T Spine Rotations 10 PVC Pass Thru 3/3 Cossack squats w/ OH reach 10 PVC Around the World Review OHS w/ PVC then grab barbells Strength Overhead Squat (5 x 2 @ 65-70%) 2 sec pause in bottom each rep 15 min clock Metcon (Time) 3 rounds 20 Alt DB Snatch (50/35) 30 WB (20/14) 60 DU 20 min capRX+ 70/50 30/20 Scaled/Masters 3 rounds 15 Alt DB Snatch (25/15) 20 WB (14/10) 120 SURead more

CrossFit VU – CrossFit Death by Calories (Calories) On a 40 min running clock 6/4 row or 5/3 Echo bike *add 1 cal every minute until failure or 18 min mark At 22:00 Switch machinesRX+ 8/6 row or 7/5 Echo bike Scaled/Masters 4/3 row or 3/2 bike *Score is total calories for both machines * Pick a starting point that will allow you to make it atleast tothe 12-13 min mark Pump Sesh (No Measure) *Optional after class 3-4 rounds for quality 20 banded pull aparts 20 banded tricep push downsRead more