CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Dynamic Stretching 3-4 min Into.. 2 rounds 5/5 DB DL 20 shoulder taps 5/5 DB High Pull :30 tuck hold Metcon (AMRAP – Reps) 5 rounds Min 1- :40 max Alt Hang DB or BB Hang Power Snatches Min 2- :40 max up...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 150m Row 5 Barbell Front Squat 5 Barbell Push Press (w/ :01 Pause in the Dip)* 5 Scap pull ups(switch to RR on second set, pull ups on third) *This :01 pause in the dip is the place in the Thruster that...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard....Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Workout Jay (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Clean DL 5 High Hang Power Clean 5 Hang Power Clean 5 Power Clean Workout Metcon (Time) 5 ROUNDS FOR TIME 400m...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure)...Read More

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) New Year Pump AMRAP 15 Add 2 reps after each round 2 Med Ball Cleans 2 DB Strict Press 2 strict sit ups 2 DB bicep curls -Rest 3 min AMRAP 15 Add 2 reps after each round 2 Single DB Front Rack...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 up downs 8 slam ball deadlifts 8 slam ball strict press 10 plank rotations 10 bootstrappers *Athlete choice. Workout Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – :40 Max Slam Balls (30/20)(20/10) MIN 2 – :40 Max wall sit...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Knee to Chest 25ft Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 25ft Alt Single Leg Skip 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups 10 Groiners Into…...Read More