CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike* 8 Up-Downs** 6/6 Split Squat 6/6 DB Half Kneeling Press *Increase pace each round **Round 3 perform Burpees with a high jump Strength Metcon (Weight) 3 SETS FOR QUALITY 3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy) 10/10 Tempo Bulgarian Split Squat (2021)* *Unweighted. Strict adherence to the Tempo. (Score is Weight) Workout Metcon (Time) FOR TIME 40 KB Goblet Walking Lunges (53/35)|(35/26)* Immediately Into… 4 ROUNDS 20/15 Cal Bike 15 Burpees to Target** Immediately Into… 40 KB Goblet Walking Lunges* (Score is Time) *Each step is 1-Rep. **Target 6 inches above standing reach KG KB: (24/16)|(16/12)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 jumping jacks 5/5 DB BOR :15 DownDog 10 hollow rocks Review movements Metcon Metcon (No Measure) AMRAP 18 For Quality :30 DU or SU 8/8 SA DB Floor Press 8/8 Landmine SA Rows 10 seated pike leg lifts :30 banded good morningsPike Leg Lift Demo: https://youtu.be/IcTApCXeUxA Cool Down ROMWODRead more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Last day! Retest #2! Max Hollow HoldRead more

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