CrossFit VU – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements. 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 1 SET :30 Row ( Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders Workout Metcon (1...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. AMRAP x 8 MINUTES 10 banded upright rows 10 PVC Pass Throughs 5/5 Squat Reach Ups 5 Snatch Grip Push Press w/ PVC or BB 5 OHS Into.. Barbell Prep for Snatch Strength Metcon (Weight) ON A 25:00 RUNNING CLOCK… Build to...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each movement) Jumping Jacks Groiners Up-Downs* Air Squats** *Rounds 3 & 4 perform Burpees **Rounds 3 & 4 perform Jumping Squats Strength Front Squat (9-7-5) 9-7-5 Front Squat* *Set 1 – Moderate Set 2 – Moderate-Heavy Set 3 – Heavy (Score...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows* 10 Box Step-Ups 10 Hollow Rocks *Performed by standing on a band and using only the band to row in a bent over position. Immediately Into… AMRAP x 4 MINUTES 10 DB Seesaw Rows (Light)...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good Mornings 4 Strict Press (Behind the neck if mobility allows) Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy...Read More

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CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Jumping Jacks into… AMRAP x 4 MINUTES 4 Alt. DB Snatch 4 Smooth Burpees 4 Box Jumps Over *In DB Snatch — focus on extension through the middle and fast punch! **In Smooth Burpees — focus on sprawl back and efficient stand-up (no...Read More