CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (8:00 MAX) 20 Mountain Climbers 5 Air Squats 5 Up Downs 5 Scap Pull Ups 2 SETS 100m Run 5 Barbell Front Squats 5 Barbell Strict Presses 5 Kip Swings 2 SETS 100m Run 5 Barbell Thrusters 5 Bigger Kip Swings Strength Weighted Pull-ups (8-6-4-2*) *Start moderate-light, increase weight every set, and build to heavy set of 2. (Score is Weight) Workout Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 75 Pull-ups 400m Team Run 42 Thrusters (95/65)|(65/45) 800m Team Run 42 Thrusters 400m Team Run 75...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike* 8 Up-Downs** 6/6 Split Squat 6/6 DB Half Kneeling Press *Increase pace each round **Round 3 perform Burpees with a high jump Strength Metcon (Weight) 3 SETS FOR QUALITY 3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy) 10/10 Tempo Bulgarian Split Squat (2021)* *Unweighted. Strict adherence to the Tempo. (Score is Weight) Workout Metcon (Time) FOR TIME 40 KB Goblet Walking Lunges (53/35)|(35/26)* Immediately Into… 4 ROUNDS 20/15 Cal Bike 15 Burpees to Target** Immediately Into… 40 KB Goblet Walking Lunges* (Score is Time) *Each step is 1-Rep. **Target 6 inches above standing reach KG KB: (24/16)|(16/12)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 jumping jacks 5/5 DB BOR :15 DownDog 10 hollow rocks Review movements Metcon Metcon (No Measure) AMRAP 18 For Quality :30 DU or SU 8/8 SA DB Floor Press 8/8 Landmine SA Rows 10 seated pike leg lifts :30 banded good morningsPike Leg Lift Demo: https://youtu.be/IcTApCXeUxA Cool Down ROMWODRead more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Last day! Retest #2! Max Hollow HoldRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 100m Run @ Hard Pace + 50 Single Unders 8 Scap Pull-Ups + 8 Kip Swings 5 Inchworms & Push-Up + 20 Air Squats * Switch to Double Unders on 2nd time through Strength Overhead Squat (4×3*) *All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week. Week 7 of 8 (Score is Weight) Workout Metcon (Time) 6 ROUNDS FOR TIME* 35 Double Unders** 25 Air Squats 10 Toes to Bar *After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run. **Option for ‘Unbroken’ Double Unders (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY :30/:30 Single Leg Glute Bridge Hold 1:00 Slow Supermans -Rest 1:00 b/t Sets- (No Measure)Read more