CrossFit VU – CrossFit Warm Up 200m Run then 10 Muscle Cleans 10 Alternating V-Ups 10 Strict Press 10 Alternating V-Ups then Barbell Prep Metcon (Time) For Time 600m Run 45 Hang Power Cleans 115/85 30 TTB 3:00 Rest 400m Run 30 Shoulder to OH 115/85 20 TTB 3:00 Rest 200m Run 15 Clean and Jerks 115/85 10 TTB 25 Min CapRx+ 45-30-15 TTB 135/95 Scale 400-200-100m Run 30-20-10 DB Hang Cleans/S2OH/Clean and Jerks Sit UpsRead more

CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 5:00 x 20:00 100′ Plate Pinch Carry (AHAP) 15/12 Cal Bike 30 Air Squats 15/12 Cal RowScale/Masters: 10/8 Cals 20 Air Squats Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 16 Lunge Steps Strength Back Rack Reverse Lunges (Every 2:00 x 10:00 8 Reps (4/leg)) Metcon (5 Rounds for reps) 5 Rounds 1:00 on / 2:00 off 10 Thrusters 75/55 Max OH Lunges 75/55score is total lungesRead more

CrossFit VU – CrossFit Warm Up 500/400m row (increasing effort) into.. 2 Rounds :30 on :30 off Burpee Pull Ups Metcon (Time) 5 Rounds 200/150m Row 12 Chest to Bar 12 Burpees to Target :30 Rest 16 Min CapRX+ 250/200 15 C2B 15 burpees to target Scaled/Masters 200/150 10 RR 8 burpees 30 sec rest Strength Back Squat (Every 2:00 x 6 Sets 3 Reps) first two sets moderate second two moderate/heavy last two challenging triplesRead more

CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Metcon 1 Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 5-10-15… etc S-DB Box Step Ups 24/20″ (50/35) Deadlifts 225/155RX+ 275/185 70/50 Scaled/Masters AMRAP 20 200m Run 5-10-15… Box Step Ups 5-10-15… KB Sumo Deadlifts (any weight) Metcon 2 Metcon (3 Rounds for calories) 3 x AMRAP 1 / 2:00 Rest Max Bike CaloriesRead more