CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Station 1 Every 3:00 x 3 40/30 cal row Max Synchro Alt DB Snatch (35/25) Station 2 Every 3:00 x 3 30/20 cal bike Max Synchro DB Lunge Station 3 Every 3:00 x 3 15 Shuttle Runs Max Synchro SA DB Push Press *rest 1 min b/T rounds *rest 2 min between stationsRX+ 50/35Read more

CrossFit VU – CrossFit Warm Up Barbell Prep Incredible Hulk (AMRAP – Rounds and Reps) AMRAP 20 5 DL (115/75) 5 Hang Power Clean 5 FS 5 Push Press 5 BSRest 3 min before starting part B Scaled/Masters Rest 30 sec between rounds 95/65 Hang Clean (2RM *squat or power) 10 min clockRead more

CrossFit VU – CrossFit Metcon (Time) 2 rounds 150’ DBL KB Farmers Carry (53/35) 20 DBL KB DL into 2 rounds 150’ DBL KB Front Rack Carry 20 Barbell Bench Press (135/95) into 2 rounds 150’ SA KB OH Carry 20 DBL KB Hang Power Clean 20 min capRX+ 70/53 Scaled/Masters 2 rounds 150’ KB Farmers Carry (35/26) 15 KB DL into 2 rounds 150’ KB Front Rack Carry 15 Bench Press into 2 rounds 150’ SA KB OH carry 15 KB Hang Power Clean Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 30 sec row or bike 90/90 Hip Rotations :30 row or bike 10 glute bridges :30 row or bike 5/5 Box step overs Barbell Prep Strength Front Squat (4 x 6 @ 75-80%) 20 min Metcon (AMRAP – Reps) EMOM x 15 45 sec on/15 sec off Min 1- DBL DB Box Step Overs (35/20)(24/20) Min 2- Max Cal Bike/Row Min 3- RestRX+ 50/35 Scaled/Masters Single DB Step Overs Bike + Step Over Cals (AMRAP – Reps) Bike cals + Step OversRead more

CrossFit VU – CrossFit Warm Up 200m run :30 tuck hold 20 lateral line hops 200m run :30 plank 20 jumping jacks DU drills “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap *2:1 SU Scaled/Masters 50-40-30-20-10 SU 40-30-20-10-5 Sit Ups *200m run after each rd Finisher AMRAP 4 10 HR Push Ups 10 DB Bicep CurlsRead more