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

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