CrossFit VU – CrossFit Warm up w/ a partner Partner 1- 72/54 cal bike (switch every 12/9 cals) Partner 2- 7 rounds 7 BB Front Squats 14 Hollow Rocks Metcon (AMRAP – Reps) For time 75 Wall Balls (20/14) 50 Deadlifts (185/125) 75 Wall Balls 12 min capScaled/Masters 50 Wall Balls (any weight) 50 S-KB Sumo DL (53/35) 50 Wall Balls Strength Deadlift (10-8-6-4-2-2 *All sets should be heavy/working weights) 14 min clockRead more

CrossFit VU – CrossFit Warm up 2 rounds 200m row 20 sec dead hang 200m row 20 sec HS Hold on Wall (try wall facing) Metcon (AMRAP – Rounds and Reps) AMRAP 8 12/9 cal row 1 Wall Walk *add 1 wall walk each round rest 2 min AMRAP 8 200m run 15 KB Swings (53/35)Scaled/Masters 10/8 cal row 1 Wall Walk *add 1 WW each round 100m run 15 KB Swings (any weight) Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 2 rounds 200m run 10 Hang Muscle Clean 10 Strict Press Metcon (AMRAP – Reps) 4 sets AMRAP 3 50 DU 15 Hang Power Cleans (155/105) 50 DU Max HSPU in time remaining rest 1 min b/t sets *goal is to have 30 sec – 1 min on HSPURX+ Wall Facing HSPU Scaled/Masters 75 SU or 30 DU 15 DB Hang Power Clean (35/25) 75 SU or 30 DU Max DB Push Press Strength 1 Hang Clean + 1 Jerk + 1 Hang Clean + 1 Jerk (12 min clock Build to a heavy unbroken complex)Read more

CrossFit VU – CrossFit Warm up 3 rounds 30 sec row 20 sec up downs 10 sec lateral jumps over rower Barbell Prep Metcon (Time) For time 5 Power Snatch (115/75) 10 Pull Ups 15/12 cal row 1 min rest 10 Power Snatch 20 pull ups 30/24 cal row 1 min rest 15 Power Snatch 30 Pull Ups 45/36 cal row 16 min capScaled/Masters AMRAP 16 8 Alt DB Snatch (35/25) 10 pull ups (any variation) 12 cal row Strength Power Snatch (Every 1:30 x 8 sets 3 TNG Power Snatch ) Build across setsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) AMRAP 12 3 TTB 3 Push Ups 3 Front Squats (185/125) 6..9..12..15..ect.Read more