CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike or Row @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike or Row @ Hard Pace 10 Banded Strict Press 10 Box Jumps 10 Ring Rows Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES* MIN 1 – 12/10 Cal Bike or 15/12 cal row MIN 2 – Max Strict Pull-Ups/Max Push-Ups MIN 3 – Max Burpee Box Jump Overs (24/20) MIN 4 – REST *Alternate between pull ups and push ups *Stop at the 50 sec mark (Score is Reps)RX+ 15/12 or 20/15 Strict C2B Scaled Fewer cals Banded PU Step oversRead more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 10-1 Pike Raises over KB/DB (any object will work about 6in tall) Reverse crunches Ex: 10 pike raises, 10 reverse crunches then 9 of each, 8 of each and so on Rest 2 min For time 50 Alt V Ups Pike Raise Demo https://youtu.be/LCsZgaFmvFMRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :25 Tuck-Ups + :25 Front Plank MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold Workout Metcon (No Measure) 5 SETS FOR QUALITY 10 Burpees* 15 Strict Push-Ups** 10-15 Toes to Bar 1:00 KB Standing Goblet / Gun Hold (70/53)|(53/35) 20 Russian KB Swings *Strict Burpees Optional **Deficit or Decline Push-Ups Optional -Rest 1:30 b/t Sets- (No Measure) KG KB: (32/24)|(24/16) Finisher Metcon (Weight) 3 SETS 7 Barbell Curls (Halfway Up) (Athlete Choice) 7 Barbell Curls (Halfway Down) 7 Barbell Curls (Full) -Rest as needed b/t Sets- (Score is Weight)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Max) 25’ Knee Hugs 25’ Quad Pulls 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers Into… AMRAP x 5 MINUTES* 100m Run 10 Air Squats 10 Step Ups *At 2:30 mark, swap to: 100m Run 10 MB Thrusters 10 Box Jumps Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 30 MINUTES* 400m Run 60 Box Jumps (24/20) 60 Wall Balls (20/14)|(14/10) *Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed. (Score is Rounds +...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) For Time 100 ab mat sit ups *At the top of each minute complete 15 shoulder tapsRead more