CrossFit VU – CrossFit Warm Up 2 min row or bike Barbell Prep Strength Enderton Front Squat (4 working sets @ moderate load *position focus) 1 Pause FS + 1.25 FS + 1 FS20 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 10 14/12 cal row or 12/10 cal bike 2..4..6..8 Hang Clusters (75/55)RX+ 95/65 Scaled/Masters 10/8 cal row or 8/6 cal bike hang cluster (65/45)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 Row 2000/1800m Sled Push 400m (180/90)Scaled/Masters Row 1000/800 Sled Push 200mRead more

CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 SL BB RDL 3/3 Box Step Ups 10 Glute Bridges 5 up downs Review DL then spend 7-8 min building close to final weight Metcon (Time) For time 15-12-9 Deadlift (135/95) Box Jump (24/20) into 12-9-6 Deadlift (185/125) Burpee into 9-6-3 Deadlift (225/155) BBJO 20 min capRX+ 185/125 225/155 275/185 Scaled/Masters 12-9-6 Deadlift (95/65) Box Step Up (20″) 9-6-3 Deadlift (115/75) Up Down 6-4-2 Deadlift (135/95) Up Down + Step OverRead more

CrossFit VU – CrossFit Metcon (Time) 5 rounds for quality 200m run 3 rope climbs 20/15 cal row or 15/12 cal bike25 min cap Scaled/Masters 5 rounds 100m run 3 supine to stand 15/12 cal row or 10/8 cal bike Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk (Build to a moderate *primer for WOD ) 15 min clock Metcon (Time) For time 30-20-10 FS (115/75)(95/65) S2O Pull Ups17 min cap RX+ 135/95 C2B Scaled/Masters 20-10-5 FS (95/65) S2O Ring RowsRead more