CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod-Hard Pace MIN 2 – 8 Push-Up to Pike + Max Plank Hold MIN 3 – :45 Fast Up-Downs MIN 4 – 16 Hollow Rocks + Max Hollow Hold Workout Death Row (AMRAP –...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 12 Burpees 10 Barbell RDL 8 Barbell Upright Row 6 Scap Pull-Ups :30 Bar Hang -Quick Walking Rest- Strength Metcon (Weight) 3 SETS 3 Snatch Deadlift + 1 Snatch Pull *All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS 10 Bootstrappers w/ Pause in the bottom 5 Push-Up to Pike w/ Pause in Pike Immediately Into… 2 SETS 10 Tempo Narrow Air Squats (2020) 10 Tempo Strict Barbell Press (2020) Immediately Into… 2 SETS 10 Alt....Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK.. :30 Alt. High Knees 5 Scap Pull-ups into 5 Kipping Swings :30 Alt. Butt Kicks 5 Renegade Rows :30 Double Unders / Double Unders Attempts 5 Strict Pull-ups :30 Alt. Knee Hugs Workout Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3 Pike to Push-Ups 6 Alt. DB Hang Snatch (hang to knee height) 9 Box Step Overs* *For the BSO…practice stepping across the box and feeling out the turn / step down / return up. **If any athletes need additional...Read More

CrossFit VU – CrossFit View Public Whiteboard CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Game Time! We are going to start off our Warm-Up with a game: Lumberjacks and Farmers. We are going to split the room into 2 teams, Lumberjacks and Farmers. Each athlete will grab a KB and spread them out on the floor, half up...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 8 MINUTES MIN 1 – :45 Row (EZ then Mod) MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold MIN 3 – :45 Box Step-ups MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom*Coaches Note:...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon WOD 22 RX (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 T2B -22 Cal AAB/Row -22 Syncro KBS 53#/35# -22 Lateral Burpees -22 Power Cleans 135#/95# -22 Syncro Abmat situps -22 Front squats 135#/95# -22 Cal AAB/Row -22 Syncro Reverse Lunges -22 Push ups...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders 10 Groiners 10 Cat Cows 10 Push-Up to Pike Into.. AMRAP x 5 MINUTES 30 Single Unders (or Double Unders) 10 RDL 10 Hang High Pull 10 Muscle Cleans Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More