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

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7 KB RDL 5 Supinated Ring Row 10 Alt.Quad/Hamstring Stretch 100m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate) 15 RKBS (70/53)(53/35) 400m...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 25 Single Unders 3/3 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge) Workout...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 8 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 5 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10/8 CAL Row or 8/6 cal bike 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-UpsCoaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat 10 Alt. Elbow Punches 5 Front Squats Workout “NCMETCON BASELINE III.I...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into 1 ROUND 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 1 ROUND :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster Strength Back Squat (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. Workout...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian Swings 10 Alt. DB Hang Snatches 5 Burpees Skill Metcon (No Measure) ON A 10:00...Read More