CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 50’ Bear Crawl 10 Tuck-Jumps 5 Tempo Push-Ups (32X0)* 100m Run *Active hold in the bottom of the Push-Up, do not come to a resting position. Strength Bench Press (6-4-4-2) 6-4-4-2 Bench Press (Score is Weight) Workout Metcon (AMRAP –...Read More
CrossFit VU – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 4-5min Rds -WBS 20/14# -DB Devils Press 50/35# -Box Jumps 24/20″ -KBS 53/35# -Row/AAB Cals rest 1min work for 40-50s ea rd then leave time to rotate and write score down for ea movement. final score will be total reps PER movement.scaled: -WBS...Read More
CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (Weight) AMRAP 35 5 Back Squat 100 ft sandbag carry 7/7 DB Hang C & J (mod weight) 10/10 slow & controlled bicycle crunch *Start light on the back squat and build each set until you reach a mod-heavy set of 5 *Partner with someone...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Increase pace every :30) Into … 1 SET (:45 ON / :15 REST) MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 – Cossack Squats MOVT 4 – Wall Ball Strict Press Into … 2:00 Row (Increase pace...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks :20 Inactive Bar Hang :20 Active Bar Hang 10 High Skips Into… 3 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings 10/10 Banded Monster Walks 10 High Knees 10 Butt...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into … 1 SET (:45 ON / :15 REST) MOVT 1 – RR MOVT 2 – Push-Up to Pike MOVT 3 – Hollow Hold MOVT 4 – DB DL Into … Practice Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Halo Into… ATYT x 8 Into.. 2 rounds 5/5 squat reach ups :30 downdog 5/5 groiners :30 side plank each side Into… Snatch Prep w/ Empty Barbell Weightlifting Snatch Complex (1 x 1 ) 1 Low Hang Power Snatch + 1 Hang Power...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders or DU 15/12 Cal Bike or 20/15 cal row 15 Box Jumps *From here, grab a barbell. Do not put the weight on the bar yet. First set...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 5/5 Single Leg PVC RDL 5 Up-Downs Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts) ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Movement Prep Partner Metcon Metcon (AMRAP – Reps) IN TEAMS OF 2 For Time 100 cal row 100 DL (185/125)(155/105) 100 TTB In Time Remaining Max DB Devils Press (35/25)(25/20) *One partner works while the other rests. Partition as needed *25 min...Read More
