CrossFit VU – CrossFit Warm Up 2 min row or bike Halo Barbell Prep Strength Back Squat (7-7-5-5-5 (cap 80%)) 20 min Row Cals (Calories) 3 sets AMRAP 2 Max Cal Row or Bike -rest 2 min between sets- Bike Cals (Calories) 3 sets Max Cal Bike -rest 2 min between setsRead more

CrossFit VU – CrossFit Metcon (Time) 20 Rounds ‘I go, you go’ 4 Hang Squat Cleans (75/55) 4 Front Rack Reverse Lunge *2 each leg 4 Lateral burpees over bar 25 min capRX+ 95/65 Scaled/Masters 16 rounds 4 Hang Squat Clean (65/45) 4 FR Reverse Lunge 4 up downs over barRead more

CrossFit VU – CrossFit Warm Up 2 rounds 50’ Bear Crawl 50’ Crab Walk 50’ Duck Walk 50’ Broad jumps Review movements Primer 5 TTB/HKR 5 cal row or bike 5 Wall Ball 5 BJO 5/5 DB Snatch Metcon (Time) For time 12-15-20 TTB Cal Row Wall Ball (20/14) BJO (24/20) Alt DB Snatch (35/25)) * R+L = 1 Rest 1 min after each round 20 min capRX+ 15-20-25 30/24 50/35 Scaled/Masters 10-12-15 HKR Cal Row Wall Ball Box Step Over (20) Alt DB Snatch (25/20)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 20 Min 1- Echo Bike Cals Min 2- KB SDLHP (53/35) Min 3- Ab mat sit ups Min 4- RestRX+ 70/53 Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 3/3 KB windmill 100m run 3/3 Half Kneeling Bottoms Up KB press 100m run 5 BB Strict Press Review Push Press Strength Push Press (5-5-5-3-3-3) Build to a moderate/heavy set of 3 (80-85%) 15-17 min Metcon (Time) For time 800m run 30 S2O (135/95) 200 DU 12 min capRX+ 1000m run 165/105 Scaled/Masters 600m run 30 S2O (115/75) 200 SURead more