CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or Curtsy Squats 3-5 Strict Pull-Ups or Negative Pull-Ups Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – Strict Gymnastic Pull Practice* MIN 2 – :45 Pistol / Squat Practice** *Strict Gymnastic Work… 3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows + :10 Top of the Pull Hold **Pistol / Squat Work… Banded Pistol Squat Tall Box Step-Ups Curtsy Squats Narrow Stance Air or Goblet Squat (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Alt. Pistols or 20 Air Squats 10 Pull-Ups -Rest...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Into… Movememnt prep/demo Workout Metcon (AMRAP – Reps) 5 rounds 40 sec on 20 sec off Min 1- Wall Balls (20/14) Min 2- Row or Bike Min 3- Box Jump Overs (24/20) Min 4- 150 ft KB Farmers Carry Min 5- RestRX+ 30/20Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 3 rounds 5/5 Samson 5 Kang Squat w/ empty bar 5 push press 5 Up Downs 10 hollow rocks Strength Back Squat (1 x 3) *Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 (Score is Weight) Workout Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here*lateral burpees 8 min cap Scaled Less weight 6-8 roundsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7 KB RDL 5 Supinated Ring Row 10 Alt.Quad/Hamstring Stretch 100m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate) 15 RKBS (70/53)(53/35) 400m run 4 Wall Walks -Rest as needed b/t Sets- (No Measure) 18 min capScaled Less weight Halfway up wall or inchworms 200m run Cool Down Metcon (No Measure) ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 25 Single Unders 3/3 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge) Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – :45 Max Rope Climbs MIN 2 – 50 DU or 75 SU (45 sec cap) MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice) MIN 4 – :45 Max Sit-Ups (Score is Total Reps Rope Climb + Sit Ups/TTB) *Split up and start at different spotsScaled Supine to Stand SA Ring Row Knees to Chest RX+ TTB Finisher Metcon (AMRAP – Reps) 3 rounds for quality 12 DB Skull Crushers 12 Weighted Glute Bridge (Score is Reps)Read more