CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 4 AMRAP 6 Seated DB Strict Press 4 Slow Negative Strict Pull Ups – Rest 2:00 – 4 AMRAP 8 DB Floor Press 10 DB Pull Overs – Rest 2:00 – 4 AMRAP 10 Banded Push Ups 15 DB Reverse FlysRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 100m run 8/8 Samson Stretch 16 Plank Shoulder Taps (every tap is 1) :20 bar hang 150 Meter Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 250/200m Row or 15/10 cal bike 200m run 12 Hand Release Push-Ups...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 7 Box Step-Ups 7 Plate Deadlifts 7 Plate Presses 10 Slow Deadbugs Into… 1 ROUND 6 Box Jumps 8 Plate G2OH 8 BB RDL :30 Hollow Body Flutter Kicks Strength Deadlift (1-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a...Read More

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 8min AMRAP – 6/6 Dual KB Front Rack Bulgarian Squat (35/26)(26/14) – 12 Dual KB Sumo RDL Rest 2:00 then… 6min AMRAP – 6/6 KB SL Hip Thrust (athlete choice) – 12 KB Tempo Goblet Cyclist Squats 31X1 (53/35)(35/26)RX+ 70/53Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 8 Into… 2 ROUNDS 5 Inch Worms + Push-Up 10 PVC Pass Thru :30 plank Review strict press for strength Strength Shoulder Press (1-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press Week 1 of 9,...Read More

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CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00. Workout Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6...Read More

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) For time: 60 DB Curls (25/15)(20/10) – Penalty for break: 6 Strict Chin Ups/Supinated Ring Rows 60 Single KB OH Triceps Extension (35/26)(26/14) – Penalty: 6 Box Dips Accumulate 5:00 Sandbag Hold – Penalty: 10 Burpees*Use a band for chin ups if neededRead More

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