CrossFit VU – CrossFit Metcon (Time) Every 5 min x 4 rounds 3 Rope Climbs 12 burpees 2/2 Turkish Get Up (35/25)RX+ 53/35 Scaled/Masters Every 5 min x 4 rounds 3 Supine to stand 12 burpees 3/3 Turkish Get Up (25/18) Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (10RM) 20-25 min Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 Clusters (135/95) 100m runRX+ 155/105 Scaled/Masters 3 Clusters (95/65) 100m runRead more

CrossFit VU – CrossFit Warm Up 2 rounds *switch movements with your partner each rd 1 min row 10 banded good mornings 2 rounds 1 min row 25 plate hops 2 rounds 1 min row 12 plate G2O 2 rounds 1 min row 12 KBS Happy 4th of July (Time) Teams of 2 7 rounds 400m row 17 KBS (53/35) 76 DU 27 min capRX+ 70/53 Scaled/Masters 7 rounds 400m row 17 KBS (35/2) 100 SU Finisher Tabata Abs 20 sec on 10 sec off x 8Read more

CrossFit VU – CrossFit Warm Up AMRAP 6 3 Snatch Grip DL 3 Hang Muscle Snatch 5 WB Front Squats 5 Scap Pull Ups 5 Kips Swings Review Snatch Metcon (Weight) EMOM x 20 Min 1- 10 Pull Up Min 2- 5 TNG Snatch (115/85) Min 3- 20 WB 20/14 Min 4- RestRX+ C2B 135/95 30/20 Scaled/Masters 10 RR 5 TNG Snatch (95/65 12-15 WB (14/10)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Station 1 Every 3:00 x 3 40/30 cal row Max Synchro Alt DB Snatch (35/25) Station 2 Every 3:00 x 3 30/20 cal bike Max Synchro DB Lunge Station 3 Every 3:00 x 3 15 Shuttle Runs Max Synchro SA DB Push Press *rest 1 min b/T rounds *rest 2 min between stationsRX+ 50/35Read more