CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners with Twists 7/7 Elbow Punches 5 Muscle Cleans 5 Front Squats *Optional Cool Down (Post-Workout) 1:00 each side Manual Forearm Stretch 1:00 each side Couch Stretch Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Rope Climbs (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal Bike 15 Hang Power Cleans (135/95)|(95/65) 3 Rope Climbs (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) 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- Strength Metcon (Weight) 3×7-10 Tempo Front Squat (32X1) *Weight stays Light-Moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 2000/1600m Row 100 Box Jump Overs (20) 50 Front Squats (95/65)|(65/45) (Score is Time) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 2 ROUNDS FOR TIME* 1500/1000m Row 100 Box Jump Overs (20) 50 Front Squats (95/65)|(65/45) *P1 works while P2 rests. Switch every 250m on the row. Split the Jumps and Squats as needed. (Score is Time) KG BB: (42.5/30)|(30/20)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seal pose 1 min seated saddle Into.. 2 rounds 7 bootstrappers 5/5 alt v ups 5 kip swing :30 squat hold w/ plate counterbalance 10 plate deadlifts 10 plate strict press Into.. Barbell Prep for Power Clean/Practice TTB/WB Partner Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#Teams of 2…each partner does a full round then switch Scaled Less weight HKRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20 Lunges Min 3 – :20 Bootstrappers + :20 Sit-Ups Workout Metcon (AMRAP – Reps) “TABATA” 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Up-Downs TABATA 2 – Slam Balls (30/20)|(20/10) TABATA 3 – Slam Ball Alt. Lunges* TABATA 4 – Slam Ball Russian Twists** TABATA 5 – Up-Downs *Ball held in a Bear Hug, L+R = 1-Rep **L+R = 1 Rep -No additional rest b/t Tabatas- (Score is Reps) KG SB: (15/10)|(10/5) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Hamstrings + Lats (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow Singles 10 Kip Swings 5/5 Single Leg and Single Arm DB Bent Over Row* *Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position. This is a good test of balance and a fun piece to throw at our athletes. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 50 Double Unders 10 Deadlifts (275/185)|(185/135) 7 Ring Muscle-Ups *After every full round, Rest 1:00. (Score is Rounds + Reps) KG BB: (125/85)|(85/60) RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: 10 Gymnastic Kipping Pull-UpsRead more