CrossFit VU – CrossFit Warm Up Barbell Prep Power Clean + Jerk (1RM) 20 min Metcon (Time) For time 30 DL (155/105) 75 DU 20 HPC 75 DU 10 S2OH 75 DU 12 min capRX+ 185/125 Scaled/Masters 30 DL (115/75) 100 SU 20 HPC 100 SU 10 S2O 100 SURead more

CrossFit VU – CrossFit Metcon (Time) Teams of 3 For time 150 Bench Press (135/95) Partner 1- Bench Press Partner 2- 100m KB Farmers Carry (53/35) Partner 3- 10/10 Bear Hug Plate Lunges (35/25) *partner 1 accumulates reps while 2 & 3 complete their work, then rotate 25 min capRX+ 155/105 70/53 45/35 Scaled/Masters 100 Bench Press (115/75) 100m KB Farmers Carry (35/26) 10/10 Bear Hug Plate Lunges (15/10)Read more

CrossFit VU – CrossFit Warm Up Halo 2 rounds 5 BB Good morning 5/5 Elbow punches 5 Front Squats 5 up downs 5/5 groiners 10 alt V ups Build up to workout weight…go up atleast to the 3rd BB weight WZAOC #1 2023 (AMRAP – Reps) AMRAP 15 10-8-6-4-2 Front Squat Lateral Burpee TTB Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/125 Rd 5-225/155Scaled/Masters 75/55 95/65 135/95 155/105Read more

CrossFit VU – CrossFit Metcon (Time) For time 2 rounds 40/30 cal row 150 SU into 2 rounds 30/20 cal echo 21 KBS (53/35) 18 min capRX+ 70/53 DU Scaled/Masters 2 rounds 30/25 cal row 100 SU 2 rounds 20/15 cal echo 15 KBS (35/26) Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Tabata 20 sec on/10 sec off x 8 Plate assisted squat hold Mountain Climbers Barbell Prep Strength Back Squat (5 x 3 (85-90%)) 20 min Metcon (Time) For time 3-6-9-12-15 DBL DB Hang C&J (35/25) Pull Ups 9 min capRX+ 50/35 C2BRead more