CrossFit VU – CrossFit Lt Brian Sullivan (AMRAP – Rounds and Reps) AMRAP 20 20 Calorie Row 10 DB Overhead Press (50/35) 20 Sandbag Alternating Lunges (100/50) 20 Box Step Up 24/20″ (bodyweight)Scaled/Masters 20 cal row 10 DB OH Press (any #) 20 Sandbag Alt Lunges *hold a Med ball 20 Box Step UpsRead more

CrossFit VU – CrossFit John Tipping II (Time) 4 Rounds 15 Deadlifts (225/155) 15 Box Jumps 24/20″ 50 Double Unders15 min cap Scaled/Masters 4 rounds 15 DL (155/105) 15 Box Jump (20) 50 SURead more

CrossFit VU – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here30 min cap Scaled/Masters 95/65 or less 3 burpees 75 thrustersRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 24 P1: 400m Run + 500m Row P2: AMRAP 20 Wall Balls 20/14 20 Box Jumps 24/20 20 Thrusters 95/65 10 Wall WalksRead more

CrossFit VU – CrossFit Warm Up 2 min Bike then 2 Rounds 10 Barbell RDLs 10 V-Ups *split into 2 groups if big class Metcon (AMRAP – Reps) EMOM 18 1. 15/12 Calorie Bike 2. 12 Deadlift 185/125 3. 12 Toes to BarRX+ 245/165 GHD Scaled/Masters EMOM x 18 :30 on :30 off 1. Calorie Bike 2. Deadlift 95/65 3. Toes to Bar Strength Deadlift (Heavy triple) 10 min clockRead more