CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike or Row @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike or Row @ Hard Pace 10 Banded Strict Press 10 Box Jumps 10 Ring Rows Workout...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 10-1 Pike Raises over KB/DB (any object will work about 6in tall) Reverse crunches Ex: 10 pike raises, 10 reverse crunches then 9 of each, 8 of each and so on Rest 2 min For time 50 Alt V Ups Pike Raise Demo https://youtu.be/LCsZgaFmvFMRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :25 Tuck-Ups + :25 Front Plank MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold Workout Metcon (No Measure) 5 SETS FOR QUALITY 10 Burpees* 15 Strict Push-Ups** 10-15 Toes to Bar 1:00 KB Standing...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Max) 25’ Knee Hugs 25’ Quad Pulls 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers Into… AMRAP x 5 MINUTES* 100m Run 10 Air Squats 10 Step Ups *At 2:30 mark,...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) For Time 100 ab mat sit ups *At the top of each minute complete 15 shoulder tapsRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) EMOM x 12 Min 1- Bicycle Crunches Min 2- Plank Side Crunches Min 3- Seated Straddle Sit Ups Min 4- Rest *Take breaks as needed during the minute of workPlank Side Crunch https://youtu.be/vAHO3N7h2RY Straddle Sit Up https://youtu.be/sWgYNyyXJzURead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single Unders* MIN 4 – :45 Quad Heel Taps *Switch to Double Unders on Second Round Strength Metcon (No Measure) 4...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Test #2 Max Hollow Hold!! -Rest 2 min- 5 rounds 12 Tuck Ups 15/15 Heel Taps :30 Quadraped TiltsMovement Demo https://youtu.be/DHvoTtUHfTMRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!) Skill Metcon (No Measure) ON A 10:00 RUNNING...Read More