CrossFit VU – CrossFit Metcon (Time) 5 Rounds 4 Ring Muscle Ups 16 Alternating DB Snatch 50/35 40 Double Unders 12 Min CapRX+ 3 rounds 10 RMU 30 Alt DB Snatch 90 DU Scaled/Masters 4 rounds 12 RR 16 Alt DB Snatch (35/20) 40 SU Strength Power Snatch (Every 30 sec x 8 min 1 Power Snatch EMOM x 5 1 Power Snatch )Read more

CrossFit VU – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereTeams of 2…Alt full movementsRead more

CrossFit VU – CrossFit Warm up 400m run into.. 2 rounds 15 sec HS hold 5 burpees 5 strict pull ups Metcon (Time) 2 rounds 20/15 cal bike 25 burpees to target 6″ 7 min cap At 10:00 mark 4 rounds 24′ HS Walk 15 C2B 17 min capScaled/Masters 2 rounds 15/12 cal bike 20 burpees into.. 4 rounds 3 wall walks banded C2B Strength Push Press (3RM) 10:00Read more

CrossFit VU – CrossFit Warm up 500m row 10 lateral hops over rower 250m row 10 lateral hops over rower Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 cal row 3 Box Jump Over (24/20) 6/6..9/9..ect.Scaled/Masters Box Step Up Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 2 rounds 20 plate jumps 15 Plate G2O 10 V ups Metcon (Time) For time 50 DU 10 Power Cleans (135/95) 15 Knees to Elbow 1:00 rest 100 DU 15 Power Clean 20 Knees to Elbow rest 1:00 150 DU 20 Power Clean 25 Knees to Elbow 18 min capScaled/Masters SU power cleans (any weight) ab mat sit ups Strength Power Clean (EMOM x 10 1 rep) Build to a heavyRead more