CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 200m Run 7/7 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Set 3 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike 25...Read More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) Teams of 2 3 rounds 21 Hang Power Snatch (95/65)(75/55) 21 TTB Into.. 3 rounds 15 Clean and Jerk (115/75)((95/65) 15 Lateral BB Burpees Into.. 3 rounds 9 thrusters (135/95)(115/75) 9 Bar Muscle Ups 25 min capScaled Less weight HLR/Reverse crunches BMU Options: C2B...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run Into.. Halo Into.. 1 round 10 alt groiners 10/10 deadbugs 10 alt samson :30 sumo squat hold Strength Back Squat (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on Heavy 1-Rep. The 1+ is optional to perform...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 5 Inchworms 5 Scap Pull-Ups 5 Kip Swings 5 RDL + 5/5 elbow punches *At halfway switch to Double Unders Review Hang Power Clean Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 92-95% *Based on Heavy 1-Rep. The 1+ is...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike or Row 5 Inch Worms 5/5 Single Leg DB RDL 5 Up-Downs *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 92-95% *Based on Heavy 1-Rep....Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 Static...Read More

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) 3 rounds 25 ft philly carry (one KB OH + one KB in the front rack) (35/26)(26/18) 15 diamond push ups 25ft philly carry 15 banded bicep curls -Rest 2 min- Repeat!RX+ 44/35 Choose a weight for the philly walk you can go...Read More