Announcements WOD Events in Feburary: -Sat Feb 13th FBI Agent Partner wod. Free trials are welcome! -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1:...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 CAP) 1:00 Bike (Increasing effort each set from EZ-Hard) 7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod) 5/5 Single Arm Bent Over Row (Light-Mod) :30 Max Bicycle Crunches Workout Metcon (Time) FOR TIME 5-10-15-20-25 Cal Bike* 50-40-30-20-10 Sit-Ups *Alt. Cal Bike:...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 50’ Bear Crawl 10 Tuck-Jumps 5 Tempo Push-Ups (32X0)* 100m Run *Active hold in the bottom of the Push-Up, do not come to a resting position. Strength Bench Press (6-4-4-2) 6-4-4-2 Bench Press (Score is Weight) Workout Metcon (AMRAP –...Read More
CrossFit VU – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 4-5min Rds -WBS 20/14# -DB Devils Press 50/35# -Box Jumps 24/20″ -KBS 53/35# -Row/AAB Cals rest 1min work for 40-50s ea rd then leave time to rotate and write score down for ea movement. final score will be total reps PER movement.scaled: -WBS...Read More
CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (Weight) AMRAP 35 5 Back Squat 100 ft sandbag carry 7/7 DB Hang C & J (mod weight) 10/10 slow & controlled bicycle crunch *Start light on the back squat and build each set until you reach a mod-heavy set of 5 *Partner with someone...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Increase pace every :30) Into … 1 SET (:45 ON / :15 REST) MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 – Cossack Squats MOVT 4 – Wall Ball Strict Press Into … 2:00 Row (Increase pace...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks :20 Inactive Bar Hang :20 Active Bar Hang 10 High Skips Into… 3 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings 10/10 Banded Monster Walks 10 High Knees 10 Butt...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into … 1 SET (:45 ON / :15 REST) MOVT 1 – RR MOVT 2 – Push-Up to Pike MOVT 3 – Hollow Hold MOVT 4 – DB DL Into … Practice Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More
