CrossFit VU – CrossFit Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor Squat Snatch (3-3-3-3) RX+ Build to a heavy 3 rep TNG Metcon (AMRAP – Rounds and Reps) AMRAP 8 2…4…6…8 WB (20/14) OHS (75/55) 20 DURX+ 95/65 Scaled/Masters 14/10 65/45 30 SURead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 5 100m DBL KB Farmers Carry (53/35) 15 Ab Mat Sit Ups 200m run Rest 2 min b/t setsRX+ 70/53 Scaled/Masters 35/26Read more

CrossFit VU – CrossFit CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click hereRead more

CrossFit VU – CrossFit Metcon (Time) For time 30-20-10 Slam Ball (20/10) Bike Cals DB Renegade Row (50/35) *no push up Cool Down ROMWODRead more

CrossFit VU – CrossFit Strength Paused Back Squat (5 x 3 @ 70-75%) Paused Back Squat2 sec pause Metcon (Time) 3 RFT 15 Burpee Box Jump (24/20) 15 Hang Power Clean (95/65)RX+ 115/85Read more