CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single Unders* MIN 4 – :45 Quad Heel Taps *Switch to Double Unders on Second Round Strength Metcon (No Measure) 4...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Test #2 Max Hollow Hold!! -Rest 2 min- 5 rounds 12 Tuck Ups 15/15 Heel Taps :30 Quadraped TiltsMovement Demo https://youtu.be/DHvoTtUHfTMRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!) Skill Metcon (No Measure) ON A 10:00 RUNNING...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Inch Worms 3/3 Suitcase Deadlifts 9 Scap Pull Ups Into… AMRAP x 4 MINUTES 6 Kip Swings 9 Barbell Deadlifts 12 Up Downs Workout RUNYAN (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 21 Burpees Over Bar 7...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Test Day Max Plank *We will retest this at the end of the program Rest 2-3 minutes AMRAP 7 3 Alt V Ups 3 Plank rotations *Add 3 reps every round Alt V Up Demo https://youtu.be/cjIUv4kHYB4 Plank Rotation Demo https://youtu.be/L8bg9P7I9HcRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row Extended Warm-up Metcon (No Measure) ON A 10:00 RUNNING CLOCK… ROWLING*...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) AMRAP 7 10 Windshild Wipers 15 Plank Shifts -Rest 2 min- FOR TIME 50 toe touchesScaled Bend knees for windshield wipers Straight arms for plank Demo https://youtu.be/ZcoyRP6hRX0 Toe touch demo https://youtu.be/8UHzGsFCCmURead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups Workout Metcon (Time) 12 ROUNDS FOR TIME 5 Box...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Tabata #1- 8 rounds 20 sec on/ 10 sec off Rotate between the exercises 1)Hollow Body Flutter Kicks 2) Mountain climbers (knee towards opposite elbow) -Rest 1 min- Tabata #2- 8 rounds 20 sec on/ 10 sec off 1) Side Plank Crunch Left 2)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 15 Heel Elevated Narrow Squats -Rest as needed b/t...Read More