Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – CrossFit View Public WhiteboardRead more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run 10 Barbell Deadlifts 10 High Pulls 10 Elbow Punches 10 Front Squats 250/200m Row Into… Junkyard Dog* *Junkyard Dog P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions. Then move on to part 2 below. P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) Workout RESOLUTION (Time) FOR TIME 30 Hang Power Cleans (135/95)|(95/65) 800m...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) JUMP ROPE WARM-UP 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs 10 Single, Single, High Jump 20 High Jumps 10 Single, Single, Double :30 Double Under Practice Into… 2 ROUNDS 7 Slam Ball Deadlift 7 Slam Ball OH Press 5 Slam Ball Ground to OH 7 Scap Push-Ups 5 Knee Push-Ups Strength Bench Press (12-10-8-6*) *Start Moderate then build to Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 8 MINUTES 10 Double Unders* 15 Slam Balls (20/10) 10 Hand Release Push-Ups -Rest 2:00 b/t Sets- *Double Unders increase by 10 reps every Round. 10-20-30-40 etc. **Restart the second AMRAP at 10 Dubs. (Score is Rounds...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press Strength Thruster (3-3-3-3*) *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs + Back (No Measure)Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 12 Deadbugs 12 Bird Dogs 35 Single Unders At the 3:30 Mark Switch too 100m Run 10 Alt. V-Ups 12 Leg Sweeps 30 Double Unders Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap Scaled 200m run 40-30-20-10 2:1 SU Post-Workout Strength Metcon (No Measure) 3-4 SETS FOR QUALITY 15 DB Glute Bridge (Athlete Choice) 15 banded pull aparts -Rest 1:00 b/t Sets- (Score is Weight)Read more