CrossFit VU – CrossFit Warm up 3:00 bike or row then 2 rounds 5/5 groiners 5 inch worms + push up Metcon (AMRAP – Reps) 4 rounds 2:00 on/ 2:00 off 20/15 cal bike or 25/20 cal row Max lateral BBJO (24/20) *only use row if class is too big, otherwise partner upScaled/Masters 2:00 on/2:00 off 15/12 cal bike max lateral burpee box step over (20)Read more

CrossFit VU – CrossFit Warm up 10 Kip Swings 5 muscle cleans + strict press 20 sec ring support 5 power cleans + push press 20 light band tricep ext 5 squat cleans + jerk Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click here30 min cap Scaled/Masters 8-7-6-5-4-3-2-1 BMU or burpee pull up bodyweight C & J or less or 5 rounds 10 burpee pull ups 20 S- DB Hang C&J (35/25)Read more

CrossFit VU – CrossFit Metcon (Time) 3 rounds 20/16 cal row 80 DU 20 DBL DB Box Step Ups (50/35)(24/20) 15 min capRX+ 4 rounds Scaled/Masters 3 rounds 15/12 cal row 60 SU 20 Box Step Ups (bodyweight) Warm up 2 rounds 40 sec on/20 sec off Row or Bike Plate Hops Reverse lunges Strength Back Squat (5RM) 13 min clockRead more

CrossFit VU – CrossFit Warm up 200m run into 2 rounds 5 push ups 10 Muscle Cleans 15 Air Squats into 100m run 5 Burpees 10 Power Cleans 15 Front Squats Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 12 10 Bar Facing Burpees 10 Power Cleans (135/95) *alt full roundsScaled/Masters less weight Strength Squat Clean (Every 1:30 x 4 sets 3 TNG Squat Clean into Every 1:30 x 4 sets 2 TNG Squat Clean) Build each set Try to keep the barbell moving, no pause at the hipRead more

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