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

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Inch Worms 3/3 Suitcase Deadlifts 9 Scap Pull Ups Into… AMRAP x 4 MINUTES 6 Kip Swings 9 Barbell Deadlifts 12 Up Downs Workout RUNYAN (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 21 Burpees Over Bar 7...Read More

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Test Day Max Plank *We will retest this at the end of the program Rest 2-3 minutes AMRAP 7 3 Alt V Ups 3 Plank rotations *Add 3 reps every round Alt V Up Demo https://youtu.be/cjIUv4kHYB4 Plank Rotation Demo https://youtu.be/L8bg9P7I9HcRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row Extended Warm-up Metcon (No Measure) ON A 10:00 RUNNING CLOCK… ROWLING*...Read More