CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 8 MINUTES MIN 1 – :45 Row (EZ then Mod) MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold MIN 3 – :45 Box Step-ups MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom*Coaches Note: On the second round, have athletes that can progress Inchworm + Pike Push-up/Pike Hold to do them with their feet on a box. Also, have athletes go from Step-ups to Box Jumps. Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES* MIN 1 – Gymnastics GOAT (HS Focus)** MIN 2 – Row (EZ-Mod) *Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play. **HS Options… Beginner: Pike Hold from a Box or DB Press Intermediate: Handstand Hold...Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon WOD 22 RX (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 T2B -22 Cal AAB/Row -22 Syncro KBS 53#/35# -22 Lateral Burpees -22 Power Cleans 135#/95# -22 Syncro Abmat situps -22 Front squats 135#/95# -22 Cal AAB/Row -22 Syncro Reverse Lunges -22 Push ups -22 Cal Row/AAB -22 Syncro ALT DB/KB Snatches 50#/35# -22 R DB/KB Push Press 50/35# -22 L DB/KB Push Press 50/35# -22 Syncro Air Squats -22 C2B/Pull ups -22 WBS 30#/20# -22 Syncro Slam Balls 30#/20# -22 Back squats 135#/95# -22 Push Jerks 135#/95# -22 Syncro Burpees @min 22 we will take a moment of silence for the ones we have lost. www.operationward57.orgRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders 10 Groiners 10 Cat Cows 10 Push-Up to Pike Into.. AMRAP x 5 MINUTES 30 Single Unders (or Double Unders) 10 RDL 10 Hang High Pull 10 Muscle Cleans Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Deadlifts (225/155)|(155/105) 35 ‘Unbroken’ Double Unders -Rest 2:00- AMRAP x 5 MINUTES 5 Power Cleans (185/135)|(135/95) 35 ‘Unbroken’ Double Unders -Rest 2:00- AMRAP x 5 MINUTES 5 Deadlifts (135/95)|(95/65) 5 Power Cleans 35 ‘Unbroken’ Double Unders (Score is Rounds + Reps) KG BB1: (100/70)|(70/55) KG BB2: (85/60)|(60/42.5) KG BB3: (60/42.5)|(42.5/30) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs 2:00 Calf Smash (Each Leg) (No Measure)Read more

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CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :50 Bike @ Mod Pace MIN 2 – 10 Slow Back Squats into Good Mornings in remaining time MIN 3 – :50 Up-Downs MIN 4 – 10 Behind the Neck Press into Active Overhead Hold in remaining time Then…Repeat! Strength Overhead Squat (Heavy 3-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Overhead Squat Week 8 of 8 (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20/15 Cal Bike 20 Burpees 20 Overhead Squats (75/55)|(65/45) (Score is Time) KG BB: (35/25)|(30/20)Read more