CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Snatch + 1 Hang Snatch (Every 2:00 x 8 sets (building)) Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click here17 min cap Scaled/Masters 3 rounds 12 burpees 14 DB Snatches 7 thrusters (25/20)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 ‘I go you go’ 3 sets AMRAP 6 7/5 cal echo bike 7/7 DB Hang C & J (35/25) 7 Ab Mat Sit Ups -rest 2 min b/T setsRX+ 50/35Read more

CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 Box Step Ups 5 pike push ups 5 Snatch Grip RDL 3/3 worlds greatest Pistol Progression Standing single leg lift Close stance squat Shrimp Squat Back Roll to close stance squat Back Roll to pistol Pistol Metcon (Time) For time 50 Box Jumps (24/20) 40 HSPU 30 Snatch (95/65) 20 pistols 10 BMU 20 min capRX+ 115/85 Scaled/Masters 40 Box Jumps/Step Ups 20” 30 HR Push Ups/Box HSPU 20 Power Snatch (75/55) 15 Close Stance Squats 10 burpee RR Stimulus Box Jump < 3 min HSPU < 4 min Snatch < 4 min Pistols < 2 min BMU < 2 min Target: 15-17 minRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 12 Min 1- Ab mat sit ups Min 2- DB BOR Min 3- Row or Bike -rest 2 min- EMOM x 12 Min 1- KB SDLHP Min 2- Plank Side Crunches Min 3- SU or DU Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (8-6-4-8-6-4) Wave loading- second wave should be slightly heavier than the first 25 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 SA DB OH Lunge *4 steps each leg 2 burpees *add 2 each roundRead more