CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers 10 PVC Pass Throughs 10 Behind the Neck Snatch Grip Shoulder Presses Workout Metcon (Distance)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10-9-8-7-6-5-4-3-2-1 Air Squats Bicycle Crunches Ring Rows Workout Metcon (Time) FOR TIME 50 Sit-Ups Immediately Into… 10 ROUNDS 10 Alt. DB Thrusters (50/35)|(35/20)* 2 Rope Climbs Immediately Into… 50 Sit-Ups (Score is Time) *Athlete will press one DB overhead while...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… Halo Into… 2 Sets 5/5 groiners 5 bootstrappers 5 BB Goodmornings Strength Back Squat (1×1+) 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 7 of 9 (Score...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4 – :45 Slow Perfect Push-Ups MIN 5 – :45 Strict Sit-UpsCoaches Note – After completion...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back SquatsCoaches Note...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30 Arms only/:30...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike or Row *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts. Strength Deadlift (1×1+...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Into… Movememnt prep/demo Workout Metcon (AMRAP – Reps) 5 rounds 40 sec on 20 sec off Min 1- Wall Balls (20/14) Min 2- Row or Bike Min 3- Box Jump Overs (24/20) Min 4- 150 ft KB Farmers Carry Min 5- RestRX+...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 3 rounds 5/5 Samson 5 Kang Squat w/ empty bar 5 push press 5 Up Downs 10 hollow rocks Strength Back Squat (1 x 3) *Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of Heavy 1-Rep **Add...Read More