CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (6:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @ 65%* 1×5...Read More

CrossFit VU – VU FBB View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 5 AMRAP 15 Axlebar Deficit DL (93/53)(63/33) 10/10 Axlebar Back Rack Deficit Lunges -Rest 2:30- 5 AMRAP 10 Axlebar Front Rack 1.5 Squats 5 Jump Squats/Broad Jumps -Rest 2:30- 5 AMRAP 15 Banded Goodmornings 10 Hamstring Slider CurlsRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of Heavy 1-Rep Week 2 of 9 *20 min clock (Score is...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Run / Bike / Row / or Jump Rope Into… 1×20’ Down & Back Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Single Leg Hops Karaoke (L/R) Into… 2 ROUNDS 10 Step-Ups 10 Single DB Strict Press...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon Team 1776 (Time) 20:18 min AMRAP Teams of 2: 1776m row buy in 250m increments Then with remaining time AMRAP: 7 Push press 115/75# 4 -100m sprints relay style 17 ball slams 30/20# 7 Front Squats 115/75# 6 DBL DB burpee box step overs 20”. 35/20#RX+ 50/35...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 PVC Passes (shrug up through middle) 5 Wide Grip PVC Thrusters (behind neck) 5 Up-Down w/ Tall Jump 5 Tuck-Ups or Sit-Ups Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate 5-Rep Hang Power Snatch* *Goal...Read More

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 3 Rounds 50’ Sandbag Carry 25 DB Curls 25 DB Skull crushers Then… 3 Rounds 50’ Sandbag Carry 15 DB Side Raises 15 DB High Pulls -Rest as needed b/w rounds-Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Active Stretching 5-6 min Into.. AMRAP x 8 MINUTES *each partner completes 5 WB Front Squats 5 WB Strict Press 5/5 DB DL 10 cal row or 8 cal bike Into.. Review WB shots/DB snatch Partner Metcon Metcon (Time) IN TEAMS OF 2… FOR...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min cardio into.. Halo Into.. 1 round :30 pigeon stretch each side :30 lizard pose each side :30 sumo squat hold Into… 2 rounds (w/ PVC) 5 Kang Squats 5/5 Cossack Squats 5/5 bird dog Strength Back Squat (Heavy 1-Rep ) ON A...Read More