CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 8 Into… 2 ROUNDS 25 Single Unders 10 Scap Push-ups 10 Single DB Strict Press 5-10 Push-ups Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of Heavy 1-Rep *15 min clock Week 3...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 9/6 Cal Bike 6/6 SA KB Swing 6/6 SA KB Press 9 Single Ring Ring Rows Skill Metcon (No Measure) ON A 8:00 RUNNING CLOCK… KB Snatch Progression -SA KB Deadlift -SA KB Upright Row -KB Snatch Transition -KB Snatch...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 2:00 Cardio of Choice (EZ Pace) Immediately Into… AMRAP x 5 MINUTES 10 Scap Push-Ups 5 Inch Worms 5/5 T Push-Ups 20 Hollow Body Flutter Kicks Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :50 Cardio of Choice* MIN...Read More

CrossFit VU – VU FBB View Public Whiteboard Metcon Metcon (Time) Buy In: 200’ KB Farmers Carry (53/35) Rx+ 70/53 100’ Broad Jump Then.. 5 Rounds TABATA :20/:10 KB Halos (35/26)(26/14) :20/:10 KB OH Triceps Extension :20/:10 Axlebar Curls Cash Out: 100’ Broad Jump 200’ KB Farmers CarryRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 5:00 RUNNING CLOCK… 15 Band Pull-Aparts 10 Banded Bent Over Rows* 5 Slow Banded Good Mornings 1:00 Bike *Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/...Read More

CrossFit VU – CrossFit View Public WhiteboardRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo.. Into.. 2 rounds 10 Alt Samson 10 Med Ball Front Squats 10 bird dog 10 glute bridge Strength Back Squat (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 80-85% *Based off of Heavy 1-Rep *20 min clock Week 2 of...Read More

CrossFit VU – VU FBB View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 7 AMRAP 10/10 SA DB Strict Press (35/25) Rx+ 50/30 :30/:30 SA DB Waiters Hold 5 Strict Pull Ups Rest 3:00 7 AMRAP 5 DB Bench (50/35) Rx+ 70/50 15 DB Shrugs 10/10 Shoulder Taps Finisher Metcon (No Measure) For...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (6:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @ 65%* 1×5...Read More