CrossFit VU – CrossFit Warm up Line Drills Metcon (5 Rounds for time) Every 5:00 x 5 rounds 200m run 12 strict pull ups 200m run 6 wall walksScaled/Masters 200m run 10 RR or banded strict pull ups 100m run 10 push ups Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 4 rounds 30 sec on/ 30 sec off Row…increase effort each round Metcon (Time) 3 rounds 20/16 cal row 40 air squats 8 Power Snatch (155/105) 1:00 rest 18 min capScaled/Masters 15/12 cal row 30 air squats 18 Alt DB Snatch 1:00 rest Strength 1 Power Snatch + 1 Hang Power Snatch (Every 2:00 x 5 sets) Build to a heavyRead more

CrossFit VU – CrossFit Warm up 200m run into 2 rounds 25′ burpee broad jump 50 SU 10 kip swings Metcon (AMRAP – Reps) 2 sets AMRAP 7 rest 2 min b/t sets 400m run 30 KB Swings (53/35) 90 DU Max BMU in time remainingScaled/Masters 200-400m run 20 KBS (any weight) 90 SU Max strict pull up/banded Strength Paused Front Squat (EMOM x 10 1 rep w/ 2 sec pause) Start around 70-75%Read more

Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 3 rounds 2:00 KB Snatch 953/35) 2:00 Wall Balls (20/14) 2:00 BBJO (24/20) *switch every 30 sec w/ partner *score is total reps Strength Back Squat (AMRAP 8 70-80% of 1RM) Rack and unrack anytimeRead more

Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 3 rounds 5 RDL 5 Hang muscle clean 5 push press 100m run Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Strength Deadlift (5-5-5-3-3-3-1-1-1 Every 2:00 x 9 sets) Build to a heavyRead more