CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row Extended Warm-up Metcon (No Measure) ON A 10:00 RUNNING CLOCK… ROWLING* *Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks. For example, if the athlete hit 103m, they would perform 3 Burpees and 18 Jumping Jacks. 5 Meter penalty cap. Workout Metcon (Time) FOR TIME 1000/800m Row 12 DB Up-Downs (50/35)|(35/20) 65 Double Unders* 800/600m Row 12 No Push-Up Renegade Row** 55 Double Unders 500/400m Row 12 DB Up-Downs...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) AMRAP 7 10 Windshild Wipers 15 Plank Shifts -Rest 2 min- FOR TIME 50 toe touchesScaled Bend knees for windshield wipers Straight arms for plank Demo https://youtu.be/ZcoyRP6hRX0 Toe touch demo https://youtu.be/8UHzGsFCCmURead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups Workout Metcon (Time) 12 ROUNDS FOR TIME 5 Box Jumps (30/24) 10 Push-Ups 15 Russian KB Swing (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Finisher Metcon (No Measure) 4 SETS FOR QUALITY 20 Supermans 1:00 Side Plank -Rest 1:00 b/t Sets- *Alt. Sides each Set. (No Measure)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Tabata #1- 8 rounds 20 sec on/ 10 sec off Rotate between the exercises 1)Hollow Body Flutter Kicks 2) Mountain climbers (knee towards opposite elbow) -Rest 1 min- Tabata #2- 8 rounds 20 sec on/ 10 sec off 1) Side Plank Crunch Left 2) Side Plank Crunch Right -Rest 1 min- Tabata #3- 8 rounds 20 sec on/ 10 sec off 1) Straight Leg sit up w/ arms extended 2) Seated Toe TouchesFlutter Kicks/Mountain climbers demo- https://youtu.be/4U4ZNrubW6Y Side Plank Crunch Demo https://youtu.be/Ltm1jI0pgP0 Straight Leg Sit Up Demo https://youtu.be/lJMA4Cr1D60 Seated Toe Touch Demo https://youtu.be/Kr7_nne1A4sRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 15 Heel Elevated Narrow Squats -Rest as needed b/t Sets- *Weighted optional. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each set. (Score is Rounds + Reps) DB KG: (15/10)|(10/7.5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 18 MINUTES* 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges *Partner 1 Works while Partner 2 Rests. Partners alternate ONLY...Read more