CrossFit VU – CrossFit Warm Up 2 rounds 3/3 KB Windmills :30 side plank each side 5 KB Goblet Squats Barbell Prep Strength 1 Snatch Lift Off + 1 Snatch (EMOM x 10 ) Build throughout….Moderate load Metcon (AMRAP – Rounds and Reps) AMRAP x 9 5 C & J (135/95) 7 Burpee Pull Ups 9 Ab mat sit upsRX+ 155/105 Ring Muscle Ups Scaled/Masters 5 C & J (95/65) 7 Burpee RR 9 Ab Mat Sit UpsRead more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 Buy In: 600m run (together) into.. 12 rounds (I go, you go) 10 TTB 12 Alt DB Hang Snatch(35/25) Cash Out: 600m run 30 min capRX+ 50/35 Scaled/Masters Buy In: 400m run into 8 rounds 10 HKR 12 Alt Db Snatch (25/20) Cash Out: 400m runRead more

CrossFit VU – CrossFit Warm Up 2 min row or bike 2 rounds 5 inchworms :15 table top hold 5/5 pike shoulder taps Gymnastics Skill (AMRAP – Reps) HSW Skill Work + WOD Skill Work 5:00 Practice (Pick 1 option) Inverted Box or Rower HSW WF HS Shoulder Taps/Shifts Partner assisted HSW w/ PVC Then.. AMRAP x 5:00 Max HSW (10’ = 1 rep) or Max Wall Walks Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. targetRead more

CrossFit VU – CrossFit Metcon (Time) For Time: 24-20-16-12-8-4 HR Push Ups Single DB Split Squat (Split reps) V Ups 17 min capScaled/Masters 20-16-12-8-6-4 HR Push Ups Single DB Split Squat Alt V Ups Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up ATYT x 10 into 20 SU 5/5 squat reach ups 20 DU 5/5 Cossack squats w/ OH reach Barbell Prep Metcon (Time) For Time: 100 SU 20 Power Snatch 95/65 80 DU 30 OHS 60 SU 40 SDLHP 40 DU *18 Time Cap 2:00 Rest Directly into.. EMOM x 5 1 Power Snatch (Build)Scaled/Masters 80 SU 20 Power Snatch 55/35 60 SU 30 Front Squat 40 SU 40 SDLHP 20 SU Rx+ 115/75 Power Snatch Enter post metcon weight hereRead more