CrossFit VU – CrossFit Metcon (AMRAP – Reps) 7 Rounds 2:00 on / 2:00 off 100m Sprint 10 burpees over DB Max S-DB Box Step Overs (70/50)(24/20)RX+ DBL DB (50/35) Scaled/Masters Less weight Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 500m Row 10 Burpees Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 BMU 20 Hang DB Snatch (50/35) 10/8 cal row 20 DB Goblet SquatsRX+ 70/50 Ski SA OH DB Squat Scaled/Masters 10 Pull Ups/RR 20 Hang DB Snatch (35/20) 8/6 cal row 20 DB Goblet Squats Strength Squat Snatch (2:00 max reps at 70% (ish) Rest 2:00 2:00 max reps at 80% (ish) Rest 2:00 6:00 establish heavy single )Read more

CrossFit VU – CrossFit Warm Up 3 Rounds 30 Single/Double Unders 10 Light S-DB Thrusters (a head in each hand) Metcon (AMRAP – Rounds and Reps) AMRAP 8 Climb the Ladder 4-8-12-16… HSPU Front Squat ( 155/105 ) 40 Double UndersRX+ Deficit HSPU 4/3 185/125 60 DU Scaled/Masters 4-8-12-16… Double DB Front Squats Double DB Push Press 40 Single Unders Strength Push Press (Every :90 for 12:00 2 Reps Build across sets -Start at a moderate weight )Read more

CrossFit VU – CrossFit Warm Up 200m Run then 3 Rounds 3 Pull Ups or RR 6 Push Ups 9 Squats Metcon (AMRAP – Rounds and Reps) Murph Prep AMRAP 7 200m run 10 pull ups -rest 3- AMRAP 7 200m run 15 push ups -rest 3- AMRAP 7 200m run 25 air squats 100m= 1 repRX+ Strict pull ups 20/14lb vest Scaled/Masters 100m run RR or banded pull ups Push ups to plateRead more

CrossFit VU – CrossFit Warm Up 3 Rounds :30 on / :30 off Row Ring Rows Air Squats / FS / OHS Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 16 600m Row 30 OHS 95/65 30 Pull Ups *share reps however, one athlete works at a time 100m Row = 1 RepRx+ 1000m Row 40 OHS 60 Pull Ups Scale: 600m Row 30 OHS 75/55 or Less 30 Ring Rows/Jumping Pull Ups Strength Front Squat (In 12:00 establish a Heavy Single) Aim for 3-5 heavy shotsRead more