CrossFit VU – CrossFit Warm Up 3 rounds 10 PVC Pass Thru 10 Prone PVC BTN Press 5/5 lunge w/ twist 5 bootstrappers Barbell Prep Take 6-7 min to build up to starting weight Strength Snatch (3-3-2-2-1-1-1 *all singles *start around 70% *build to a heavy single or new 1RM ) Every 2:30 x 8 setsRead more

CrossFit VU – CrossFit 9/11 Memorial WOD (Time) For Time: (1 Barbell loaded with 135#/95#) 2001m Row/run 11 Box Jumps 36″/24″ 11 Thrusters 125#/85# * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans 175#/120# * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings 70#/53# 11 Toes-to-Bar 11 Deadlift 170#/120# * Flight 77 and Flight 93 11 Push Jerk 110#/75# * Number of Floors in each Tower 2001m Row/Run35 min cap Scaled/Masters 115/75 53/35 RR/HKR Split row/run w/ partnerRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 Every 12:00 x 2 Sets 60/50 Echo Bike or 75/60 Row 40 S-DB Push Press* 35/20 200 DU Max Push Ups *Push press are synchro 1-DB Rx+ HSPU 50/35Score is total push upsRead more

CrossFit VU – CrossFit Warm Up AMRAP 5 10 hollow rocks 5/5 bird dogs 10 banded good mornings Barbell Prep Strength Deadlift (Build to a heavy 3 (80-85%)) 15-18 min *not a max….primer for WOD WZAOC #6 (Time) For time 30-20-10 Deadlift (185/125) TTB 12 min capScaled/Masters 25–15-10 Deadlift (155/105) TTB/HKRRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds) Every 2:30 until failure Run 200m 6 strict pull ups *add 2 rep to pull up each round Goal is atleast 5 roundsRX+ start with 8 pull ups Scaled/Masters Run 100m 4 strict banded pull ups/RR Cool Down ROMWODRead more