CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 10 Jumping Jacks Into… AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Skill Metcon (No Measure) 3 SETS FOR...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Alt Shoulder Taps 5 Knee Push-Ups 10 Up Downs 10 See-Saw Bent Over Row Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Rope Climb Practice (No Measure)*Split up into 2 groups if big class. One group start on ropes while...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into… Wrist Rocks/Childs Pose w/ Shoulder variation Into.. W/ empty barbell 5 good mornings 5/5 elbow rotations 5 front squats 5 clean deadlifts Into.. Burgener Warm Up *From here, grab a barbell with light weight. Do not put the weight on the bar...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Row 10 PVC Pass Thru 10 Around the World 5/5 Banded Strict Press 10 banded pull aparts Into W empty barbell 5 strict press 5 push press 5 Sumo Deadlift 5 Sumo Deadlift High Pull Workout Metcon (Time) 2 ROUNDS FOR...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Max Hollow Body Hang...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Elbow rotations w/ empty barbell Into… Review Power Clean and begin building up to workout weight (8-10 min) *Arm Haulers = In a Superman, reach the hands overhead,...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to...Read More

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