Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 25 (:45/:15) Min 1: DB Snatch (35/25) Min 2: Wall Sit Min 3: DU Min 4: Axel Bar DL Hold (185/115) Min 5: Rest Rx+ 50/35 205/135 Scale: DBL KB Hold*Score is total reps of snatch and DURead more

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up Halo Partner 1 5 good morning 5 back squats 5 push press 5 front squats 5 push jerk Partner 2 3/3 squat reach up 3/3 Samson 5 scap pull ups 5 kip swings *switch w/ partner after finishing Build up to workout weight Regionals 12.4 (Time) Teams of 2 For time 50 Back Squats (135/95) 40 Pull Ups 30 S2O 50 Front Squats (115/75) 40 Pull Ups 30 S2O 50 OHS (95/65) 40 Pull Ups 30 S2O 20 min capScaled/Masters 50 BS (95/65) 40 RR 30 S2O 50 Front Squats (75/55) 40 RR 30 S2O 50 OHS (65/45) 40 RR 30 S2ORead more

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 2 min on 1 min off 35 DU 10 Box Shoot Throughs 12 Single DB back extensions (35/25) *pick up where you leave off Back Ext demo- https://youtu.be/QCoIjbjAlzI?si=Ufd1xTwxSl1rFZPrRX+ 50/35 Scaled/Masters 50 SU 20/15 Cool Down ROMWODRead more

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up AMRAP 5 3/3 Lateral box step ups 5 plate Turkish sit ups 3/3 SL DL Barbell Prep Strength Front Rack Lunge (*reverse lunge Build to a heavy set of 8 (4/4)) 15-18 min Metcon (Time) 2 rounds 15 DBL DB Box Step Overs (35/25) (24/20) 25 HSPU 30 DBL DB DL 11 min capRX+ 50/35 Deficit HSPU (3”/2”) Scaled/Masters 2 rounds 15 single DB Step Overs (25/20) 20 Box HSPU/HR Push Ups 25 DBL DB DeadliftRead more

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up 3 rounds 100m run 10 seated pike leg raises 10 plate G2O 1 min row or bike Review V Ups/KBS Metcon (3 Rounds for time) Every 9:00 x 3 Sets 500m/400 Row 400m Run 30 V-Ups 20 KBS (53/35) Goal is 2 min of restRX+ 70/53 Scaled/Masters 500/400m row 200m run 20 V Ups or Alt V Ups 15 KBS (35/26)Read more