CrossFit VU – CrossFit Warm Up 2 rounds 50’ Bear Crawl 50’ Crab Walk 50’ Duck Walk 50’ Broad jumps Review movements Primer 5 TTB/HKR 5 cal row or bike 5 Wall Ball 5 BJO 5/5 DB Snatch Metcon (Time) For time 12-15-20 TTB Cal Row Wall Ball (20/14) BJO (24/20) Alt DB Snatch (35/25)) * R+L = 1 Rest 1 min after each round 20 min capRX+ 15-20-25 30/24 50/35 Scaled/Masters 10-12-15 HKR Cal Row Wall Ball Box Step Over (20) Alt DB Snatch (25/20)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 20 Min 1- Echo Bike Cals Min 2- KB SDLHP (53/35) Min 3- Ab mat sit ups Min 4- RestRX+ 70/53 Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 3/3 KB windmill 100m run 3/3 Half Kneeling Bottoms Up KB press 100m run 5 BB Strict Press Review Push Press Strength Push Press (5-5-5-3-3-3) Build to a moderate/heavy set of 3 (80-85%) 15-17 min Metcon (Time) For time 800m run 30 S2O (135/95) 200 DU 12 min capRX+ 1000m run 165/105 Scaled/Masters 600m run 30 S2O (115/75) 200 SURead more

CrossFit VU – CrossFit Warm Up 3 rounds 10 banded BOR 5/5 jumping lunges 10 banded upright rows Review DB movements/pull ups Primer 6 DB Front Squats 5 pull ups 4 DB HPC Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 min on/ 1 min off 21 DBL DB Front Squat (35/25) 15 Pull Ups 9 DBL DB Hang Power Clean *pick up where you leave offRX+ 50/35 C2B Scaled/Masters 15 DB Front Squat (25/20) 12 pull ups/ring rows 9 DB HPC Finisher EMOM x 5 30 sec on/ 30 sec off Abs coaches choiceRead more

CrossFit VU – CrossFit Warm Up 1 min row or bike 10 scap push ups 1 min row or bike 10 banded good morning 1 min row or bike 10 supermans 1 min row or bike 10 plank push ups Barbell Prep Work up to workout weight Metcon (Time) 10 RFT 200/180m row 15 push ups 10-1 Deadlift (185/125) 20 min capRX+ 225/155Read more