CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Accummulate 6 min in a plank *Every time you break 15 hollow rocksRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring Rows 10 Up-Downs with Jump *Also called a Scap Pull-Up, in a hanging position the...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) EMOM x 12 45 sec work 15 sec rest Min 1- Windshield Wipers Min 2- Heel Taps Min 3- Tuck Up Hold Min 4- restTuck Up Hold Demo https://youtu.be/nH_31opuxu4Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can) Into.. Line Drills 25’ Each Toe Walk Heel Walk High Kicks High Knees Buttkickers Skips for Height Skips for Reps 200m Run @ Hard Pace PART B) 3 SETS...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners with Twists 7/7 Elbow Punches 5 Muscle Cleans 5 Front Squats *Optional Cool Down (Post-Workout)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- Strength Metcon (Weight) 3×7-10 Tempo Front Squat (32X1) *Weight stays Light-Moderate. (Score is Weight) Workout Metcon (Time) FOR TIME...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seal pose 1 min seated saddle Into.. 2 rounds 7 bootstrappers 5/5 alt v ups 5 kip swing :30 squat hold w/ plate counterbalance 10 plate deadlifts 10 plate strict press Into.. Barbell Prep for Power Clean/Practice TTB/WB Partner Metcon CrossFit Games...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20 Lunges Min 3 – :20 Bootstrappers + :20 Sit-Ups Workout Metcon (AMRAP – Reps) “TABATA” 8 ROUNDS EACH, :20...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow Singles 10 Kip Swings 5/5 Single Leg and Single Arm DB Bent Over Row* *Athletes...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Core Chipper For time 50 straight leg sit ups 50 russian twists (Left/Right = 2) 50 straight leg raises 50 plank knee taps Demo video https://youtu.be/Weuis0yRymwRead More