CrossFit VU – CrossFit Warm Up AMRAP 7 10 banded good morning 5 scap pull ups 5 kip swings 10 mountain climbers 100m run Review movements Primer 5 DBL DB DL 5 Pull Up/RR 25 DU/SU 5 TTB/HKR 5 DBL DB DL Metcon (Time) For Time 400m Run 30 DBL DB DL (50/35) 30 Pull Up 150 DU 30 TTB 30 DBL DB DL 400m Run 19 min capRX+ DL 70/50 40 C2B 40 TTB Scale/Masters: 300m Run 30 dbl DB DL (35/25) 30 Ring Rows 150 SU 30 HKR 30 dbl DB DL 300m RunRead more

CrossFit VU – CrossFit Mr. Lubba Lubba (AMRAP – Rounds and Reps) 20min AMRAP Buy in w/ 50 cal Echo bike then AMRAP with time remaining -8 Muscle Snatch -23 Front squats -11 Strict press Scaled: 75/55# RX: 95/65# 50 cal echo bike (bc he was so good at 50 cals) 8 Muscle Snatch (Deployments to Afghanastan) -18 Front Squats (18D MOS) -11 Strict press (day of death/number of yrs deployed b/t combat, FID and Counter narcotic missions) Pat doing what he does best. Fixing hurt people.Read more

CrossFit VU – CrossFit Warm up 2 min Bike or Row 2 rounds 3/3 squat reach ups 10 PVC Pass Thru 5/5 SA Banded Press Barbell Prep Mr. Lubba Lubba (AMRAP – Rounds and Reps) 20min AMRAP Buy in w/ 50 cal Echo bike then AMRAP with time remaining -8 Muscle Snatch -23 Front squats -11 Strict press Scaled: 75/55# RX: 95/65# 50 cal echo bike (bc he was so good at 50 cals) 8 Muscle Snatch (Deployments to Afghanastan) -18 Front Squats (18D MOS) -11 Strict press (day of death/number of yrs deployed b/t combat, FID and Counter narcotic missions) Pat doing what he does best. Fixing hurt people.Read more

CrossFit VU – CrossFit Warm up 2 min Bike or Row 2 rounds 3/3 squat reach ups 10 PVC Pass Thru 5/5 SA Banded Press Barbell Prep Mr. Lubba Lubba (AMRAP – Rounds and Reps) 20min AMRAP Buy in w/ 50 cal Echo bike then AMRAP with time remaining -8 Muscle Snatch -18 Front squats -11 Strict press Scaled: 75/55# RX: 95/65# 50 cal echo bike (bc he was so good at 50 cals) 8 Muscle Snatch (Deployments to Afghanastan) -18 Front Squats (18D MOS) -11 Strict press (day of death/number of yrs deployed b/t combat, FID and Counter narcotic missions) Pat doing what he does best. Fixing hurt people.Read more

CrossFit VU – CrossFit Warm up Halo 2 rounds 5 scap pull ups 5 kip swings 5 tuck ups Review TTB Primer 2 rounds 10 air squats 5 TTB/HKR Metcon (5 Rounds for time) Every 3:00 x 5 sets 25 air squats 15 TTB *rest remainder of time *score each roundRX+ 30 air squats Scaled/ Masters 20-25 air squats 20 HKR Finisher For quality 100 banded tricep push downs 100 banded bicep curls *complete in any orderRead more