CrossFit VU – CrossFit Warm Up 5 WB Deadlifts 5 WB Push Press 5 WB Front Squats 5 Up Downs Barbell Prep Metcon (Weight) EMOM x 30 5 WB (20/14) 3 Lateral burpees 1 Squat Clean *Rest & increase weight every 5th min **Begin Clean at 60-65% aim to finish at 85-90% Rx+ WB 30/20 Scale/Masters 5 WB (14/10) 3 Lateral UpDowns 1 Clean @ mod-heavyRead more

CrossFit VU – CrossFit Warm Up EMOM x 16 Min 1- 20 sec HS Hold Min 3- 20 sec hard effort row or bike Min 3- 20 sec DU or SU Min 4- 20 sec active bar hang *odd min do kip swings Metcon (AMRAP – Reps) AMRAP 25 120 DU 20 Pull Ups 30 DB S2O (35/20) 20 HSPU 30 cal row or 25 cal bike *Rd 2 C2BRX+ C2B rd 2 RMU/SHSPU 50/35 Scaled/Master 150 SU 20 Ring Rows 30 DB S2O (20/15) 20 HR Push Ups 30 cal row or 25 cal bikeRead more

CrossFit VU – CrossFit Warm Up Run 200m Barbell Prep Strength Tempo Snatch (Every 1:30 x 7 2 Tempo Snatch *3 sec to the top of knee ) Build throughout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 min cap Scaled/Masters 5 rounds 200m run 10 OHS (75/55)Read more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 3 rounds 30/20cal row 30 Single DB Box Step Ups (35/25) into 3 rounds 30/20cal bike 30 Single DB Hang Squat Clean into 30 Synchro Burpees35 min cap RX+ 50/35 Scaled/Masters 2 rounds 30 cal row 30 Box Step Ups 2 rounds 30 cal bike 30 Single DB Hang Squat Clean into 20 synchro up downsRead more

CrossFit VU – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) F: 65 lb, 95 lb, 125 lb, 155 lb M: 95 lb, 135 lb, 185 lb, 225 lb CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50 single-unders...Read more