CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back SquatsCoaches Note...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30 Arms only/:30...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike or Row *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts. Strength Deadlift (1×1+...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Into… Movememnt prep/demo Workout Metcon (AMRAP – Reps) 5 rounds 40 sec on 20 sec off Min 1- Wall Balls (20/14) Min 2- Row or Bike Min 3- Box Jump Overs (24/20) Min 4- 150 ft KB Farmers Carry Min 5- RestRX+...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 3 rounds 5/5 Samson 5 Kang Squat w/ empty bar 5 push press 5 Up Downs 10 hollow rocks Strength Back Squat (1 x 3) *Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of Heavy 1-Rep **Add...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7 KB RDL 5 Supinated Ring Row 10 Alt.Quad/Hamstring Stretch 100m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate) 15 RKBS (70/53)(53/35) 400m...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 25 Single Unders 3/3 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge) Workout...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 8 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 5 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10/8 CAL Row or 8/6 cal bike 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-UpsCoaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a...Read More