CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike or Row 5 Inch Worms 5/5 Single Leg DB RDL 5 Up-Downs *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 92-95% *Based on Heavy 1-Rep....Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 Static...Read More
CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) 3 rounds 25 ft philly carry (one KB OH + one KB in the front rack) (35/26)(26/18) 15 diamond push ups 25ft philly carry 15 banded bicep curls -Rest 2 min- Repeat!RX+ 44/35 Choose a weight for the philly walk you can go...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 8 Inchworms w/ Push-Up 10 Alt. Groiners w/ Twist 12 Bodyweight Goodmornings 14 Air Squats Workout Metcon (Time) IN TEAMS OF 2 OR 3… FOR TIME 10k Row* *P1 rows while P2/P3 rests. Partners must alternate in...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo.. Into.. 2 ROUNDS 10 Groiners 10/10 deadbugs 10 Alt Samson 10 Good mornings Review back squat Strength Back Squat (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87- 90% *Based off of Heavy 1-Rep Week 3 of 9 (Score is...Read More
CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1- Standing DB Strict Press (35/25)(25/20) RX+ 50/35 Min 2- Strict Pull Up/Banded Strict Pull Up/RR Min 3- Push Up Min 4 & 5- RestPick a weight/ variation you can do...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 1 ROUND 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar...Read More
CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1 – KB Goblet Squat (53/35)(35/26) Min 2- KB DL Min 3- KB Goblet Walking Lunge Min 4 & 5- Rest Score: total repsRX+ 70/53 *Pick a weight you can do...Read More
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
