CrossFit VU – CrossFit Warm-up Barbell Prep Strength Front Squat (5RM) 20 min Metcon (AMRAP – Reps) AMRAP 15 30 Front Squats (95/65) 30 TTB 30 FR Reverse Lunges 30 HSPU 30 Front Squats 30 BMURX+ 115/85 Deficit HSPU RMU Scaled/Masters 15 FS (75/55) 15 HKR 15 FR Reverse lunge 15 HR Push Ups 15 FS 15 Burpee/RRRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) 2 rounds 1 min burpees 1 min DB Alt Reverse Lunge (35/25) *single DB 1 min Alt DB Snatch (35/25) rest 1 min 2 min burpees 2 min DB Alt Reverse Lunge 2 min Alt DB Snatch Rest 2 minRX+ 50/35 Scaled/Masters 1 min up downs 1 min reverse lunges (bodyweight) 1 min Alt DB Snatch 20# Rest 1 min 2 min each movement or 1 min on 1 min offRead more

CrossFit VU – CrossFit Strength Overhead Squat (Build to a heavy single ) Then 3 x 3 @ 80% of your single CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 100’ DB/KB Farmers Carry AHAP 150’ sled push (light) 200m run Cool Down ROMWODRead more

CrossFit VU – CrossFit Strength Warm-up Barbell Prep Bella Complex (Build to a heavy 20 min) 1 Clean + 1 S2O + 1 Front Squat + 1 S2O Bane (Time) For time 40 HSPU 20 BMU 7 rounds of Mach Man (135/95) Macho Man 3 Power Clean 3 Front Squat 3 Push Jerk20 min cap RX+ 155/105 RMU 10 rounds Macho Man Scaled/Masters 25 Pike HSPU/Box HSPU 15 burpee pull up or RR 5 rounds of Macho Man (95/65)Read more