CrossFit VU – CrossFit Warm Up 1 min row or bike 10 KB SL RDL 10 hollow rocks 1 min bike or row 10 RKBS 10 supermans 1 min bike or row 10 KB High Pull 10 Scap Pull Ups 1 min bike or row 10 kip swings Review DB movements Metcon (AMRAP – Reps) Every 2:00 x 8 Sets / 1:30 Rest 8 Pull Up 12 DBL DB DL/12 DB HPC (50/35)* Max Cal Bike/Row *even rds DB DL…odd rds DB HPC *goal is to have atleast 45 sec to 1 min on cardioRX+ 6 BMU Scaled/Masters 8 RR/pull up negative 12 DB DL/HPC(25/20) Max cal row/bike Bike(cals) (AMRAP – Reps)Read more

CrossFit VU – CrossFit Warm Up 3 rounds 5/5 worlds greatest 5 muscle clean 5/5 elbow punches 5 pause front squats Front Squat (4 RM) 20 Min Metcon (AMRAP – Rounds and Reps) AMRAP 10 1 Round Macho Man (155/105)(115/85) 9 Burpees Rx+ 185/135*Macho Man: 3 Power Cleans 3 Front Squats 3 Jerks Scaled/Masters 1 rd of macho man 9 up downsRead more

CrossFit VU – CrossFit Metcon (Time) Surprise WOD tomorrow, come in and look forward to a Coach Reece special treat 🙂Read more

CrossFit VU – CrossFit Warm Up 2 min row or bike 3 rounds :15 handstand hold 3/3 lateral box step ups 5/5 Alt V Ups 3/3 lunge w/ a twist Review TTB and HSPU 2018 Regionals Event 5 (Time) For time 50 HSPU 50 TTB 50/40 Cal Echo or 65/50 cal row 50 Single DB Box Step Up (35/25)(24/20) 50’/50’ SA DB Lunge *15 steps each arm 25 min capRX+ 50/35 Scaled/Masters 35-40 HR Push ups or Box HSPU 35-40 HKR 35/40 cal Echo 35-40 Box Step Ups (25/20) 35-40’ SA DB LungeRead more

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