CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (10:00 CAP…get as far as you can!) 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up Into.. 2-3 SETS 30 Single Unders 10 Slamball Deadlifts 10 Slamball Curl to Press 10 Alt SB Lunges Workout Metcon (AMRAP – Rounds and...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist 10 Inch Worms 10 Alt. Cossack Squats *From here, any remaining time, athletes can grab their DBs...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Step Ups 8 Scap Pull Ups 6 Ring Rows 2 Sets 10 Box Jumps (24/20) 8 Kipping Swings 6 Tuck Ups 2 Sets 10 Box Jumps (30/24) 8 Kipping Knee Raises 6 Jumping Pull Ups 10:00 Max Time — From here,...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches 6 Hang Muscle Cleans Strength Hang Power Clean (5-Rep ) ON A 18:00 RUNNING CLOCK…...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 Cap) 1:00 Row 10 Slow Quadruped Shoulder Taps 5 Push-Up to Pike 10 Hollow Rocks Skill Metcon (No Measure) ON A 15:00 RUNNING CLOCK… Practice & Play HS Hold or HS Walk (No Measure) Workout Metcon (AMRAP – Reps) EMOM x...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets* 10 Banded Clam Shells 10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards) Into…. 2 Sets 10 Groiners 10 Banded Pull-Throughs ** 10 Barbell Kang Squats 30 Singles → 30 Double Unders/Attempts * Wrap a light band around the knees ** Band...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups Workout Metcon (Time) FOR TIME 800m...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs Strength Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK FOR QUALITY 500/400m Row 1:00 Plank 5 Inchworms 5 Push-Up to Pike 10 DBL DB Deadlifts 5/5 Single DB Snatch (:02 Pause at the top of each rep) 1:00 Plank *In time remaining, begin building up to the Workout...Read More

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – NC60...Read More