CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7 Lunge + Lunge + Air Squat 8 Alt. Groiners 9 Up-Downs 10 Barbell RDL Strength Deadlift (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 7/7 Back Rack Reverse Lunges (135/95)|(95/65) 10 Box Jumps w/ Step-Down (30/24) 20 Plate Ground to Overhead (45/35)|(35/25) :30 Plate Gun Hold (Score is Rounds + Reps) BB KG: (60/42.5)|(42.5/30)Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1- Standing DB Strict Press (35/25)(25/20) RX+ 50/35 Min 2- Strict Pull Up/Banded Strict Pull Up/RR Min 3- Push Up Min 4 & 5- RestPick a weight/ variation you can do big sets within the 45 sec window. Modify the push ups to knee’s if needed.Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 1 ROUND 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar Max Hand Release Push-Ups in Time Remaining… -Rest 1:00 b/t Sets- (Score is Reps)Scaled HKR/Reverse crunches 100-150m run Finisher Metcon (Weight) 3 SETS FOR QUALITY 8/8 SA Bent Over Row* 16 Alt. DB Slides -Rest as needed b/t Sets- (Score is Weight)Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1 – KB Goblet Squat (53/35)(35/26) Min 2- KB DL Min 3- KB Goblet Walking Lunge Min 4 & 5- Rest Score: total repsRX+ 70/53 *Pick a weight you can do big sets within the 45 sec window. Same weight for each exercise. Count each leg for the lunges.Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 8 Into… 2 ROUNDS 25 Single Unders 10 Scap Push-ups 10 Single DB Strict Press 5-10 Push-ups Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of Heavy 1-Rep *15 min clock Week 3 of 9 (Score is Weight) Workout Metcon (Time) FOR TIME 60 Double Unders 15 Strict Press (95/65)|(65/45) 90 Double Unders 25 Push Press 120 Double Unders 35 Push Jerks (Score is Time)RX+ 115/85 Scaled 2:1 ratio SURead more