CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike or Row (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) “CINDY” or “MARY” “CINDY” AMRAP x 20 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air...Read More

CrossFit VU – CrossFit View Public WhiteboardRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 8 Plate OH Lunges* + 100m Run MIN 2 – TTB or Rope Climb Practice...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 8 Push-Up to Pike 8 Med Ball DL 8 Med ball Front Squats 8 DB Strict Press Into.. Review movements Partner Workout Metcon (Time) TEAMS OF 2 3 ROUNDS FOR TIME 400m Run (together) 30 MB Cleans (20/14)(14/10) 30 DB...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up (No Measure) 7min General warm up/stretch 8-10mins Skills warm up for T2B 8mins Warm up to build to Deadlift weight Metcon (5 Rounds for reps) 25min EMOM 30s work/30s rest 5min EMOM 30s w/30s r -T2B or HLRs 5min EMOM 30s w/30s r -KBS 53/35# or less...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up Workout SWEET CAROLINE (Time) 3 SETS FOR TIME 30/25 Cal Bike 25 Box Jumps (24/20)...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA BIKE or Row (:20 on /:10 off) 8 Sets — Increasing Effort Stretch quads/hammies/hips Into… 3 rounds 5/5 DB DL 10 Box Step Ups 20 shoulder taps 5/5 DB Strict Press Workout Metcon (No Measure) 5 ROUNDS FOR QUALITY 1:00 Cal Bike or...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6 Plate OH Lunges* + active stretching MIN 2 – TTB or Rope Climb Practice...Read More

Announcements If you competed at WODFEST this past weekend. I am rejecting any scores that were done there bc I do not have your judges sheets to verify. Also EVERYONE needs two scores. Please ensure you do this before the deadline at 7pm tonight or points are gonna get weird. Thank you CrossFit VU –...Read More