CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 2 SETS 10 Barbell Elbow Punches 15 Air Squats :20 Squat Hold :25 Bar Hang INTO… 1-2 SETS 5 Strict Pull-ups 10 Kipping Swings 15 Air Squats Strength Front Squat (3-3-3-3*) *Start Moderate, build to Mod-Heavy. (Score is Weight)...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Tic Tac Toe, three in a row, here we go! This is a fun game to get people moving, and thinking! We are going to do a quick Warm-Up before this game because there is a little sprinting involved. 2 ROUNDS 100m Run (or...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Into… 2 ROUNDS 4/4 Samson Stretch 6/6 Step-ups 8 Strict Press 1-2 ROUNDS 8 RDL 8 Box Jumps 8 Push Press -Hard Cap at 7:00- Strength Clean Deadlift (3-3-3*) *All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod-Hard Pace MIN 2 – 8 Push-Up to Pike + Max Plank Hold MIN 3 – :45 Fast Up-Downs MIN 4 – 16 Hollow Rocks + Max Hollow Hold Workout Death Row (AMRAP –...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 12 Burpees 10 Barbell RDL 8 Barbell Upright Row 6 Scap Pull-Ups :30 Bar Hang -Quick Walking Rest- Strength Metcon (Weight) 3 SETS 3 Snatch Deadlift + 1 Snatch Pull *All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS 10 Bootstrappers w/ Pause in the bottom 5 Push-Up to Pike w/ Pause in Pike Immediately Into… 2 SETS 10 Tempo Narrow Air Squats (2020) 10 Tempo Strict Barbell Press (2020) Immediately Into… 2 SETS 10 Alt....Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK.. :30 Alt. High Knees 5 Scap Pull-ups into 5 Kipping Swings :30 Alt. Butt Kicks 5 Renegade Rows :30 Double Unders / Double Unders Attempts 5 Strict Pull-ups :30 Alt. Knee Hugs Workout Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit VU – CrossFit View Public Whiteboard CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages...Read More