CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Max Hollow Body Hang...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Elbow rotations w/ empty barbell Into… Review Power Clean and begin building up to workout weight (8-10 min) *Arm Haulers = In a Superman, reach the hands overhead,...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to...Read More

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Chest/Tri/Back 4 rounds 40 sec work/ 20 sec rest Matador Dips Single Arm Ring Rows DB Floor Press DB Bent Over Row -Rest 2 min- Legs/Abs 4 rounds 40 sec work/ 20 sec rest Pistol Squats (onto box if needed) Banded Goodmornings Skater...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Dynamic Stretching 3-4 min Into.. 2 rounds 5/5 DB DL 20 shoulder taps 5/5 DB High Pull :30 tuck hold Metcon (AMRAP – Reps) 5 rounds Min 1- :40 max Alt Hang DB or BB Hang Power Snatches Min 2- :40 max up...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 150m Row 5 Barbell Front Squat 5 Barbell Push Press (w/ :01 Pause in the Dip)* 5 Scap pull ups(switch to RR on second set, pull ups on third) *This :01 pause in the dip is the place in the Thruster that...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard....Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Workout Jay (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Clean DL 5 High Hang Power Clean 5 Hang Power Clean 5 Power Clean Workout Metcon (Time) 5 ROUNDS FOR TIME 400m...Read More