CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Every 12:00 x 2 Sets 60/50 Echo Bike or 75/60 Row 40 S-DB Push Press* 35/20 200 DU Max Push Ups *Push press are synchro 1-DB Rx+ HSPU 50/35Score is total push upsRead more

CrossFit VU – CrossFit Warm Up AMRAP 5 10 hollow rocks 5/5 bird dogs 10 banded good mornings Barbell Prep Strength Deadlift (Build to a heavy 3 (80-85%)) 15-18 min *not a max….primer for WOD WZAOC #6 (Time) For time 30-20-10 Deadlift (185/125) TTB 12 min capScaled/Masters 25–15-10 Deadlift (155/105) TTB/HKRRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds) Every 2:30 until failure Run 200m 6 strict pull ups *add 2 rep to pull up each round Goal is atleast 5 roundsRX+ start with 8 pull ups Scaled/Masters Run 100m 4 strict banded pull ups/RR Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 5 WB DL 5 WB Push Press 3/3 groiners 5 WB Front Squat 5 WB Thruster 3/3 Standing Straddle toe touch Barbell Prep Metcon (AMRAP – Reps) 3 sets AMRAP 4 9 Squat Clean (155/105) 18 lateral burpees Max WB (20/14) -rest 2 min between sets-Scaled/Masters 9 squat clean (115/75) 18 up down Max WB (14/10) RX+ 185/125 18 lateral burpees Max WB (30/20) Strength Thruster (1RM *post WOD) 12 min clockRead more

CrossFit VU – CrossFit Warm Up EMOM x 12 30 sec on/ 30 sec off Min 1- Row or Bike Min 2- Up Downs Min 3- Seated vertical jump Min 4- Active Bar Hang Metcon (Time) For time: 1000/800m Row 40 Box Jump Overs (24/20) 20 BMU 40 Box Jump Overs 1000/800m Row 25 min capRX+ RMU Scaled/Masters 800/600m row 30 Box Step Overs 20 burpee pull up 30 box step over 800/600m rowRead more