CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) GAME SUGGESTIONS Pizza Box Game – ​​Set up some cones as the play area. Athletes carry around an Ab Mat in one hand like a pizza box and run around trying to hit other people’s Ab Mats out of their hands. If someone hits...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 5 rounds :30 mountain climbers :30 bicycle crunchesRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row (EZ Pace) 6 Push-Up + Alt. Groiner 8 Wall Ball Push Press** 10 Alt Wall Ball Single Leg RDL **Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters Extended Warm-up Metcon (No Measure) 3 SETS FOR...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 5 rounds 10/10 KB Side Chops (light) 10/10 deadbugsRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* :45 Bike @ Mod Pace 10 Step-Ups 10 Lunges with PVC Passthrough 10 Tuck-Ups *Halfway Switch too :45 Bike @ Hard Pace 10 Box Jumps 10 PVC Overhead Squats 10 Alt. V-Ups Strength Overhead Squat (1×3*) 2×3 1×3 *All working...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) ‘Plank Annie’ 50-40-30-20-10 Ab mat sit ups :30 plank in between each set of sit upsScaled 40-30-20-10Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB Lunges (DB held across the chest) 1:00 Plank Immediately Into.. Flow stretching in time remaining Workout THE ABYSS (Time)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (9:00 Max Total) 15 Straddle Sit Ups w/ Reach Through* 10 Plank to Pikes 5/5 SL KB RDL 2 SETS 15 Hollow Rocks or Tuck Rocks 5 Scap Push Ups + 5 Band Pull Aparts 10 Glute Bridges *NOTE: Straddle Sit Up...Read More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 -follow the leader style AMRAP 25 4 Box Jumps (24/20) 8 Ab Mat Sit Ups 10 ALt Hang DB Snatch (35/25)(25/15) 14/12 cal row or 12/10 cal bike *Wait until partner 3 finishes to start a new...Read More

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