Announcements No evening classes this Friday 2/17. We will start Heat 1 for the intramural open at 5pm. CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Hang Power Snatch + 1 Snatch + 1 OHS (4- 5 working sets ) Moderate load Metcon (Weight) EMOM x 20 30 sec on 30 sec off Min 1- 6-8 TNG Power Snatch (75/55) Min 2 – 6-8OHS Min 3 – 12-15 WB (20/14) Min 4- 6-8TNG Power Clean Min 5- restRX+ 8-10 reps on BBRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 9 rounds 3 rounds 14/12 cal row 12 Alt DB Snatch (35/25) 10 Burpees 3 rounds 12/10 cal bike 50 DU’s 10 Single DB Box Step Up (24/20) 3 rounds 100m run 12 TTB 10 SA DB Push Press *carry your DB with youRX + 50/35 Scaled/Masters 2 min on/2 min off 12/10 cal row/10/8 cal bike 50 SU 20/15 DB 12 HKRRead more

CrossFit VU – CrossFit Warm-up Halo Barbell Prep Strength Thruster (3RM) 15-18min clock Metcon (AMRAP – Rounds and Reps) AMRAP 5 21 Pull Ups 21 Thrusters (75/55) -Rest 3 min- AMRAP 5 15 C2B 15 Thrusters (95/65) -Rest 3 min- AMRAP 5 9 BMU 9 Thrusters (115/85)RX+ 95/65..115/85…135/95 Scaled/Masters 15 RR 15 Thrusters 45/35 Rest 9 Pull Ups 9 Thrusters 65/45 Rest 6 Pull Ups 6 Thrusters 75/55Read more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 1 mile row or bike 100 WB (20/14) 1 mile run 100 thrusters (45/35) 1 mile row or bike35 min capRead more

CrossFit VU – CrossFit Warm-up 5 BB Goodmornings 5/5 Standing Straddle Toe Touch 5 BB RDL :30 side plank (each side) 5 BB BOR 5 dive bombers Review Deadlift Strength Deadlift (3 x 3 ) Goal is to do 3 heavy sets with your last being close to a 3RM 25 min clock DianeRAP (AMRAP – Reps) AMRAP 7 3..6..9..12 ect Deadlift (225/155)(155/105) HSPUScaled/Masters Deadlift (115/85) HR Push UpsRead more