CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Tic Tac Toe, three in a row, here we go! This is a fun game to get people moving, and thinking! We are going to do a quick Warm-Up before this game because there is a little sprinting involved. 2 ROUNDS 100m Run (or :30 Cardio Machine) 10 Jumping Jacks 10 Med Ball G2O 10 Up-Downs Then… Play a Game to Get Warm! Set up 9 plates on the floor to create a Tic Tac Toe board. Athletes will have different color Med Balls, three for one team and three for another team. They will line up on one side of the gym and on “GO” one athlete on each team will perform a Burpee and then run to the Tic Tac Toe board to place or move their team’s Med Ball. To really make things interesting, set up...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Into… 2 ROUNDS 4/4 Samson Stretch 6/6 Step-ups 8 Strict Press 1-2 ROUNDS 8 RDL 8 Box Jumps 8 Push Press -Hard Cap at 7:00- Strength Clean Deadlift (3-3-3*) *All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build if perfect mechanics are maintained. (Score is Weight) Push Press (3-3-3**) **Bar comes from the floor (Score is Weight) Week 1 of 8 Workout Metcon (Time) 2 ROUNDS FOR TIME 30 Box Jumps (24/20) 15 Push Press (135/95)|(95/65) 400m Run (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod-Hard Pace MIN 2 – 8 Push-Up to Pike + Max Plank Hold MIN 3 – :45 Fast Up-Downs MIN 4 – 16 Hollow Rocks + Max Hollow Hold Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. (Score is Rounds Completed) Post-Workout Strength Bench Press (10-10-10*) *Start Moderate, build to Heavy (Score is Weight)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 12 Burpees 10 Barbell RDL 8 Barbell Upright Row 6 Scap Pull-Ups :30 Bar Hang -Quick Walking Rest- Strength Metcon (Weight) 3 SETS 3 Snatch Deadlift + 1 Snatch Pull *All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to build if perfect mechanics are maintained. (Score is Weight) Week 1 of 8 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. DB Snatch (50/35)(35/20) 2 Rope Climbs (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS 10 Bootstrappers w/ Pause in the bottom 5 Push-Up to Pike w/ Pause in Pike Immediately Into… 2 SETS 10 Tempo Narrow Air Squats (2020) 10 Tempo Strict Barbell Press (2020) Immediately Into… 2 SETS 10 Alt. Cossack or Curtsy Squats 5 Push Press w/ :02 Pause in the top Skill Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Tempo Box Step Ups (30X1) 4 Shoulder to OH w/:02 Pause at the top* *Start Moderate, build to Moderate-Heavy. Barbell comes from the floor. (No Measure) Workout Metcon (Time) FOR TIME* 30-20-10-30-20-10 Box Jump Overs (24/20) Alt. Pistol Squats or Air Squats *After each full set, complete 8 Shoulder to Overhead (155/105)|(115/75) (Score is Time) KG BB: (70/45)|(50/35)Read more