CrossFit VU – CrossFit Warm-up Row or Bike 1 min 3/3 groiners 3/3 step ups Row or Bike 1 min 3 up downs 3 box jumps Row or Bike 1 min 3 burpee box jump 4 DB Box Step Over Metcon (Time) 2 min on 1 min off Until 120/100 row cals or 100/80 bike cals are complete 6 burpee box jump (24/20) 6 Single DB Box Step Overs (35/25)(20/15) Max cals in time remaining *10 round cap *goal is to have atleast 1 min on the cardio each rd *include rest time in scoreRX+ 50/35 150/120 row cals or 120/100 bike cals Scaled fewer cals step ups less weightRead more

CrossFit VU – CrossFit Warm-up 200m run 3/3 Samson 5 bootstrappers 3/3 SL RDL Barbell Prep Strength 2 Power Snatch + 1 Squat Snatch (5 sets @ 75-80%) Metcon (Time) For time 5 rounds 200m run 2-4-6-8-10 Squat Snatch (115/85) C2B 15 min capRX+ 135/95 BMU Scaled less weight RRRead more

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up 2 min cardio 5/5 T Spine Rotation 10 Pike Push Ups 5 jumping air squats Review Push Press Strength Push Press (3 x 5 @ 75-80) 15 min Metcon (AMRAP – Reps) AMRAP 18 21-15-9 Power Snatch (75/55) Cal Row into.. 15-12-9 Overhead Squat Cal Row into.. 12-9-6 C & J Cal Row Bike Cals 15-12-9 12-9-6 9-6-3RX+ 95/65 Scaled less weightRead more

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 *for quality 1 min cardio of choice 100’KB Farmers Carry 1 min Paloff Press (30 sec each side) 100’KB FR Carry Cool Down ROMWODRead more

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up 2 rounds 5 Superman’s 5 cat/cow 5/5 deadbugs 5 up downs Review Deadlif Strength Deadlift (5 x 4 @ 75-80) Metcon (Time) 3 rounds 15 DB Burpee (35/20) 15 DB Front Squat 15 TTB 15 min capRX+ 50/35 4 rounds Scaled less weight fewer reps HKRRead more