Announcements If you competed at WODFEST this past weekend. I am rejecting any scores that were done there bc I do not have your judges sheets to verify. Also EVERYONE needs two scores. Please ensure you do this before the deadline at 7pm tonight or points are gonna get weird. Thank you CrossFit VU –...Read More
Announcements If you competed at WODFEST this past weekend. I am rejecting any scores that were done there bc I do not have your judges sheets to verify. Also EVERYONE needs two scores. Please ensure you do this before the deadline at 7pm tonight or points are gonna get weird. Thank you CrossFit VU –...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can break...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA BIKE or Row (:20 on /:10 off) 8 Sets — Increasing Effort Stretch quads/hammies/hips Into… 3 rounds 10 Box Step-Overs 10 straight leg kicks 20 shoulder taps Workout Metcon (Weight) 5 ROUNDS FOR QUALITY 1:00 Cal Bike or Row (Mod) 15 Up-Downs 100m...Read More
CrossFit VU – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements. 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 1 SET :30 Row ( Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders Workout Metcon (1...Read More
