CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Chest/Tri/Back 4 rounds 40 sec work/ 20 sec rest Matador Dips Single Arm Ring Rows DB Floor Press DB Bent Over Row -Rest 2 min- Legs/Abs 4 rounds 40 sec work/ 20 sec rest Pistol Squats (onto box if needed) Banded Goodmornings Skater...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Dynamic Stretching 3-4 min Into.. 2 rounds 5/5 DB DL 20 shoulder taps 5/5 DB High Pull :30 tuck hold Metcon (AMRAP – Reps) 5 rounds Min 1- :40 max Alt Hang DB or BB Hang Power Snatches Min 2- :40 max up...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 150m Row 5 Barbell Front Squat 5 Barbell Push Press (w/ :01 Pause in the Dip)* 5 Scap pull ups(switch to RR on second set, pull ups on third) *This :01 pause in the dip is the place in the Thruster that...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard....Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Workout Jay (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Clean DL 5 High Hang Power Clean 5 Hang Power Clean 5 Power Clean Workout Metcon (Time) 5 ROUNDS FOR TIME 400m...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure)...Read More

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) New Year Pump AMRAP 15 Add 2 reps after each round 2 Med Ball Cleans 2 DB Strict Press 2 strict sit ups 2 DB bicep curls -Rest 3 min AMRAP 15 Add 2 reps after each round 2 Single DB Front Rack...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 up downs 8 slam ball deadlifts 8 slam ball strict press 10 plank rotations 10 bootstrappers *Athlete choice. Workout Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – :40 Max Slam Balls (30/20)(20/10) MIN 2 – :40 Max wall sit...Read More