CrossFit VU – CrossFit Warm Up 3 Rounds 10 Scap Push Ups 40 Single Unders 1 Wall Walk + :10 Hold Metcon (AMRAP – Reps) 6 Sets / 1:00 Rest AMRAP 2 60 Crossover Single Unders *Max Push Ups/S-DB Push Press (50/35)/HS Walk *Alternate movements each amrap DB 50/35**1:00 Cap on XSU Rx+ DBL DB PP 70/50s Scale/Masters: 60 SU Max Reps Plate Push Up/S-DB Push Press/Bear CrawlRead more

CrossFit VU – CrossFit Warm Up 2 Rounds 10 Up Downs 10 BB RDLs 10 Strict Pull Ups/Ring Rows “The Standard 2019” (Time) For Time: 30 Clean and Jerk 135/95 15 Muscle Ups 30 Power Snatch 135/95 15 Min Cap**Jumping RMU/BMU Drill or 2x Pull up variation Rx+ 30 CJ 30 MU 30 PS Scale/Masters: 3 Rounds 20 SA Hang DB Clean & Jerk 15 Jumping Pull Ups Strength Deadlift (EMOM 3 6 Reps then.. E2MOM 10 (5 sets) 3 Reps) 5 x 3 should be at solid working weightsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 10 Burpees 50 Double Unders 10 S-DB Thrusters 50/35 *Alternate movements with a partnerRx+ 70/50 Scale/Masters 10 Up-Downs 50 SU 10 S-DB Thrusters (any weight) Strength Bench Press (Every 3:00 x 18:00 10-5-5-3-3-1)Read more

CrossFit VU – CrossFit Warm Up 2 Rounds 100m Run 15 Air Squats 12 Strict Press (empty bar) 9 Big Kip Swings w/ Knee Tuck Metcon (AMRAP – Reps) AMRAP 2 / AMRAP 4 / AMRAP 6 200m Run 30 Wall Balls 20/14 20 Toes to Bar 30 Shoulder to OH 115/75 2:00 Rest between AMRAPs **Start back over at the run each amrap100m = 1 Rep Scale/Masters: 200m Run 20 Wall Balls (any weight) 20 Ab Mat Sit Ups 20 BB/DB Push Press (any weight) Strength Front Squat (In 12:00 establish a 3RM)Read more

CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 on Machine of Choice :30 S-DB RDLs :30 Tall Plank Shoulder Taps then.. 1 Round 10 Alternating DB Snatch 5 Slow Push Ups Metcon (AMRAP – Reps) 4 Sets / 2:00 Rest AMRAP 4 15/12 Calorie Bike (or Row) 15 DB Snatch 50/35 15 Push Ups Max Pull Ups in time remainingRx+ 20/16 Cal Bike 20 DB Snatch 50/35 20 Push Ups Max Strict Pull Ups Scale/Masters: 15/12 Calorie Bike (or Row) 15 DB Snatch 35/25 15 Push Ups Max Ring RowsRead more