CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate) MIN 2 – 3 Rope...Read More

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 6 rounds 30 sec on/30 sec off Station 1- Battle Ropes Station 2- KB/DB Front Rack Reverse Lunge Station 3- Dragon Fly Leg Raises Station 4- Seesaw KB/DB BOR Station 5- Deficit Push Ups *Split up into groups and start at different stations....Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run Skill Metcon (No Measure) 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Drop down from the bar and rest...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5 Snatch Grip Strict Press (Behind the Neck) 5 Good Mornings Workout Randy (Time) For Time:...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Glute Bridges 10 Alt Groiners 10 bird dogs 20 Jumping Jacks Into… Barbell Prep for Pwr Clean & Jerk Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 8 BB Sumo Good Morning 10 Box Step Overs 5/5 Single Leg Bent Over Row* *With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps...Read More

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Scap Pull-Ups 3 Tempo Strict Pull-Ups (3111) 5 Empty Barbell Kang Squats 5 Tempo Back Squats (30X1) Workout Metcon (Time)...Read More

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Metcon (No Measure) 40min running clock 2- Giant sets 1- Giant sets x 5 -10-12reps Med grip Bench Press -10-14reps Banded tricep push downs -8-10 Diamond Push ups -14-20...Read More