CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row (EZ Pace) 6 Push-Up + Alt. Groiner 8 Wall Ball Push Press** 10 Alt Wall Ball Single Leg RDL **Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY :30-1:00 Handstand Hold 10 Slow Barbell Good Mornings 1:00 Row* *Increasing efforts each round. Start EZ, increase to Hard. (No Measure) Workout OPEN 17.4 (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 55 Deadlifts (225/155)|(155/105) 55 Wall Balls (20/14)|(14/10) 55 Cal Row 55 Handstand Push-Ups (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press KG BB: (100/70)|(70/55) KG WB: (9/6)|(6/5)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 5 rounds 10/10 KB Side Chops (light) 10/10 deadbugsRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* :45 Bike @ Mod Pace 10 Step-Ups 10 Lunges with PVC Passthrough 10 Tuck-Ups *Halfway Switch too :45 Bike @ Hard Pace 10 Box Jumps 10 PVC Overhead Squats 10 Alt. V-Ups Strength Overhead Squat (1×3*) 2×3 1×3 *All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement. Week 6 of 8 (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 35/28 Cal Bike 25 Box Jumps (24/20) 10 Overhead Squats or Front Squats (165/115)|(115/75) (Score is Time) KG BB: (75/50)|(50/35)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) ‘Plank Annie’ 50-40-30-20-10 Ab mat sit ups :30 plank in between each set of sit upsScaled 40-30-20-10Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB Lunges (DB held across the chest) 1:00 Plank Immediately Into.. Flow stretching in time remaining Workout THE ABYSS (Time) FOR TIME* Athletes Choice… 75 DB Hang Curtis P’s** (50/35)|(35/20) or 100 DB Hang Curtis P’s (35/20)|(20/15) *Every 3:00, starting at 3:00, perform a 100m Run. **1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press (Score is Time) KG DB 1: (22.5/15)|(15/10) KG DB 2: (15/10)|(10/7.5) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* Max DB Hang Curtis P’s** (50/35)|(35/20) or (35/20)|(20/15) *P1 works while P2 performs a 200m Run. Alternate when the Running partner returns. **1 Rep...Read more