CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB Lunges (DB held across the chest) 1:00 Plank Immediately Into.. Flow stretching in time remaining Workout THE ABYSS (Time)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (9:00 Max Total) 15 Straddle Sit Ups w/ Reach Through* 10 Plank to Pikes 5/5 SL KB RDL 2 SETS 15 Hollow Rocks or Tuck Rocks 5 Scap Push Ups + 5 Band Pull Aparts 10 Glute Bridges *NOTE: Straddle Sit Up...Read More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 -follow the leader style AMRAP 25 4 Box Jumps (24/20) 8 Ab Mat Sit Ups 10 ALt Hang DB Snatch (35/25)(25/15) 14/12 cal row or 12/10 cal bike *Wait until partner 3 finishes to start a new...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Accummulate 6 min in a plank *Every time you break 15 hollow rocksRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring Rows 10 Up-Downs with Jump *Also called a Scap Pull-Up, in a hanging position the...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) EMOM x 12 45 sec work 15 sec rest Min 1- Windshield Wipers Min 2- Heel Taps Min 3- Tuck Up Hold Min 4- restTuck Up Hold Demo https://youtu.be/nH_31opuxu4Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can) Into.. Line Drills 25’ Each Toe Walk Heel Walk High Kicks High Knees Buttkickers Skips for Height Skips for Reps 200m Run @ Hard Pace PART B) 3 SETS...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners with Twists 7/7 Elbow Punches 5 Muscle Cleans 5 Front Squats *Optional Cool Down (Post-Workout)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- Strength Metcon (Weight) 3×7-10 Tempo Front Squat (32X1) *Weight stays Light-Moderate. (Score is Weight) Workout Metcon (Time) FOR TIME...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seal pose 1 min seated saddle Into.. 2 rounds 7 bootstrappers 5/5 alt v ups 5 kip swing :30 squat hold w/ plate counterbalance 10 plate deadlifts 10 plate strict press Into.. Barbell Prep for Power Clean/Practice TTB/WB Partner Metcon CrossFit Games...Read More