CrossFit VU – CrossFit Warm Up Run 200m Barbell Prep Strength Tempo Snatch (Every 1:30 x 7 2 Tempo Snatch *3 sec to the top of knee ) Build throughout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 min cap Scaled/Masters 5 rounds 200m run 10 OHS (75/55)Read more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 3 rounds 30/20cal row 30 Single DB Box Step Ups (35/25) into 3 rounds 30/20cal bike 30 Single DB Hang Squat Clean into 30 Synchro Burpees35 min cap RX+ 50/35 Scaled/Masters 2 rounds 30 cal row 30 Box Step Ups 2 rounds 30 cal bike 30 Single DB Hang Squat Clean into 20 synchro up downsRead more

CrossFit VU – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) F: 65 lb, 95 lb, 125 lb, 155 lb M: 95 lb, 135 lb, 185 lb, 225 lb CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50 single-unders...Read more

CrossFit VU – CrossFit Metcon (Time) 5 rounds 300mrun 5 bench press (building) 12 RKBS 15 Ab mat sit ups 25 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Snatch + OHS (3-4 sets @ 75-85% or moderate ) 1 Snatch + 1 OHS15 min Metcon (No Measure) EMOM x 20 30 sec on/ 30 sec off Min 1- 8-10 OHS (75/55) Min 2- 6 burpees Min 3- 8-10 G2O Min 4- 6 burpees Min 5- RestRX+ 95/65 Scaled/Masters 6-8 reps @ 65/45 6 up downsRead more