CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 100m Run @ Hard Pace + 50 Single Unders 8 Scap Pull-Ups + 8 Kip Swings 5 Inchworms & Push-Up + 20 Air Squats * Switch to Double Unders on 2nd time through Strength Overhead Squat (4×3*) *All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week. Week 7 of 8 (Score is Weight) Workout Metcon (Time) 6 ROUNDS FOR TIME* 35 Double Unders** 25 Air Squats 10 Toes to Bar *After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run. **Option for ‘Unbroken’ Double Unders (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY :30/:30 Single Leg Glute Bridge Hold 1:00 Slow Supermans -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Retest week!! Max Plank!! Lets beat those previous scoresRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps or Controlled Side Steps 10/10 Clam Shells 10 Tempo Air Squats (Band or Hip Circle Optional) (30X0) 10 Tempo Barbell Strict Press (21X1) 5 Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 4 MINUTES Cal Bike -Rest :30 b/t AMRAPs- AMRAP x 4 MINUTES 6 Front Squats (135/95)|(95/65) 8 Shoulder to OH 36 Double Unders -Rest 2:00 b/t Sets- *1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest. (Score is Total Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Wall Sit 10 Barbell Rollouts -Rest as need b/t Sets- (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) GAME SUGGESTIONS Pizza Box Game – ​​Set up some cones as the play area. Athletes carry around an Ab Mat in one hand like a pizza box and run around trying to hit other people’s Ab Mats out of their hands. If someone hits your Ab Mat out of your hand, you have to do a set of penalty reps before coming back into play. Musical Wall Balls – Just like musical chairs. Be inventive of the “dancing” around the circle by having folks do Line Drills such as Knee Hugs, Quad Pulls, High Knees, Butt Kicks, etc. PVC Stick Game – Athletes will stand in a circle holding a PVC pipe upright on its end. On your call, athletes will either move “Left” or “Right” leaving their original PVC pipe behind and swapping with their neighbors. If the...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 5 rounds :30 mountain climbers :30 bicycle crunchesRead more