Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace* MIN 2 – 10 Slow Bootstraps MIN 3 – :45 Med Ball Front Squats MIN 4 – 10 Slow Push-Up to Pike MIN 5 – :45 Up-Downs *Increase to Hard Pace on Second Round Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 12 Alt. KB Goblet Side Lunges 12 KB Deadbugs* *L+R = 1-Rep -Quick Walking Rest b/t Sets- (No Measure) Workout Metcon (1 Rounds for time) 4 SETS 30 Unbroken Wall Balls (20/14)|(14/10)* 12/10 Cal Bike -Rest 1:30 b/t Sets- *Adjust reps as needed...Read more

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 250/200m Row 8 Up-Downs 5/5 DB Deadlifts 6/6 DB Curl To Press 7/7 Single Arm Ring Row Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Ring Muscle-Up BEG – Practice Low-Ring Transitions INT – Practice Jumping Ring Muscle-Ups ADV – Practice Strict Ring Muscle-Ups (No Measure) Workout Metcon (Time) FOR TIME 12-9-6 Ring Muscle-Ups DB Devil’s Press (50/35)|(35/20) DB Suitcase Lunges* *L+R = 1-Rep (Score is Time) KG DB: (22.5/15)|(15/10) RMU Option 1: Jumping RMU RMU Option 2: Pull-Ups or Ring RowsRead more

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON AN 8:00 RUNNING CLOCK… 10 KB RDLs (Slow Descent) 5 Inchworms w/ Push-Up (Keep feet stationary) 10 Glute Bridges (KB Held at the waist) 5 Push-Up to PIke + 10 Pike Shoulder Taps Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Handstand Walk or Handstand Hold Suggested Drills… -Practice Full Movements -Guided Walk -Box Walk -Bear Crawl -Supported HS Hold -Kick-Up Drills -Headstand / Knee Supported Hold (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 18 Russian KB Swings (53/35)|(35/26) 3 Wall Walks 18 Sit-Ups (Score is Rounds...Read more

Announcements Closed Saturday Dec 4 for JingleBell JamNutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 RUNNING CLOCK (complete as much as you can!)… 1 Set 100m Jog 10 Clean Deadlifts 10 Samson Lunges 1 Set 100m Jog 5 Hang Muscle Cleans + 5 Bent Over Rows 5 Slow Back Squats 1 Set 100m Jog 5 Hang Power Clean + 5 Push Press From Back Rack 10 Fast Back Squats Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Back Squats (155/105)|(115/75)* 500/400m Row 400m Run *Bar can come from ground or rack (Score is Time) KG BB: (70/47.5)|(52.5/35) Partner Workout Option Metcon (AMRAP – Rounds and Reps)...Read more

Announcements Closed Saturday Dec 4 for JingleBell JamNutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – CrossFit View Public WhiteboardRead more