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

CrossFit VU – CrossFit Warm Up 3 rounds 10 PVC Pass Thru 10 Prone PVC BTN Press 5/5 lunge w/ twist 5 bootstrappers Barbell Prep Take 6-7 min to build up to starting weight Strength Snatch (3-3-2-2-1-1-1 *all singles *start around 70% *build to a heavy single or new 1RM ) Every 2:30 x 8 setsRead more

CrossFit VU – CrossFit 9/11 Memorial WOD (Time) For Time: (1 Barbell loaded with 135#/95#) 2001m Row/run 11 Box Jumps 36″/24″ 11 Thrusters 125#/85# * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans 175#/120# * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings 70#/53# 11 Toes-to-Bar 11 Deadlift 170#/120# * Flight 77 and Flight 93 11 Push Jerk 110#/75# * Number of Floors in each Tower 2001m Row/Run35 min cap Scaled/Masters 115/75 53/35 RR/HKR Split row/run w/ partnerRead more