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

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