CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 cardio of your choice 5/5 Samson 7 Superman 10/10 Paloff press Workout Metcon (Time) 4 Rounds for Quality 2 min cardio of choice 10/10 jumping lunges :30 DBL KB Front Rack hold 8/8 KB Side Chops -Rest :30 sec...Read More
CrossFit VU – CrossFit View Public Whiteboard Metcon Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#RX+ Wear a vest 20/14 Scaled Less weight Burpee RR 400m runRead More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min row :30 pigeon each side 1 min standing straddle Into.. AMRAP x 8 MINUTES* 4/4 DB Single Leg RDL** 6/6 DB Single Leg Glute Bridge 8/8 Deadbugs :30 side plank (switch halfway) Strength Deadlift (Heavy 1-Rep) ON A 25:00 RUNNING CLOCK… Build...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand or HS Walking* *HS Options… HS Hold Pike Hold on Box **HS...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS W/ AN EMPTY BAR 4 Good Mornings 4 RDL’s 6 Upright Rows 6 Hang Muscle-Cleans Workout Metcon (Weight) 1. ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex*… 1 Clean Deadlift + 2 Power Clean *Complex ust be Unbroken (Score is...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) *light DB’s 25 SU 10 DB BOR 10 Samson :30 SA DB Overhead Hold (switch arms halfway) :30 plank *Switch to DU round 3 Review movements Workout Metcon (Time) 5 rounds for quality 150 foot sandbag carry(athletes choice) 10 DB...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 10 Box Step Overs 10/10 leg sweeps 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 15 Toes to Bar 800m Run 15 Toes to Bar 30 DB Box Step-Overs (35/20)|(25/15)(24/20) 15 Toes to Bar 800m Run...Read More
