CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (6:00 CAP Get as far as you can…) 12 Alt Groiners 10 Push-Up to Pike 8 Cat Cows 1:00 Tuck Hold Extended Warm-up Metcon (No Measure) “ROWLING” ON A 10:00 RUNNING CLOCK… 5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor. *Perform 1 Up-Down for every 5m above or below 100m (No Measure) Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 12/10 Cal Row MIN 2 — 10/7 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes. Finisher Metcon (Time) FOR TIME 25 Strict Sit-Ups* 50 Alt. V-Ups 100 Russian Twists** *Fingers interlocked behind the head. **Light weight optional (Score...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (10:00 CAP) 8 PVC Pass Through + Lunge 8 Push-Up to Pike 8 Cat Cows Into.. 2 SETS 8 PVC Overhead Squats 8 Up-Downs 8 Ring Rows Strength Overhead Squat (3×5-7) Tempo: (3111) *Weight stays Moderate to Moderate+ for All Sets (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20 Alt. DB Hang Snatch (50/35)|(35/20) 15 Pull-Ups 20 Alt. Single DB OH Lunge* *Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). (Score is Time) KG DB: (22.5/15)|(15/10)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Cardio of Choice (EZ pace) Immediately Into… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) *From here, with barbells out, go straight into teaching the Hang Power Clean Progression Strength Metcon (Weight) 3 SETS 1 Clean Deadlift + 2 Hang Power Clean (:01 Pause @ the knee) *Weight stays Moderate-Heavy across all Sets. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME* 3-6-9-12-15 Hang Power Clean (185/135)|(135/95) Burpees Over Bar *After each full set, perform a 100m Run. (Score is Time) KG BB: (85/60)|(60/42.5)Read more

Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10/8 Cal Row (EZ-Mod Pace) 8 Box Step Ups 6/6 Push-Up Plank Shoulder Taps into… AMRAP x 4 MINUTES 10/8 Cal Row (Mod- Fast Pace) 8 Box Jumps 6/6 SA DB Bent Over Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 7 Box Jumps (30/24)|(24/20) 14 No Push-Up Renegade Row (Athlete Choice)* 21/18 Cal Row *L+R = 1 Rep (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10) Optional Finisher Metcon (Weight) 3 SETS 25 Single DB Floor Press (Athlete Choice, Moderate-Heavy) 1:00 Single DB Weighted Hollow Hold -Rest 1:00 b/t Sets- *On the 3rd Set, perform Max Single DB Floor Press into Max...Read more

Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – CrossFit View Public Whiteboard Metcon (Time) In teams of 4 people we will have a conga line style workout. 3 RFT: 21-15-9 reps (rd1/2/3) – DB Thrusters 35/20# – Pull Ups/ring rows – HSPU/push ups -250m Row -rest station RX+ 50/35# DBs C2B pull upsObjective: Complete Rds of 21-15-9 + row for time as a team. One person starts 21 DB thrusters as teammates wait in line for you to advance to the next station of 21. Once thrusters are complete athlete 1 moves forward to 21 pull ups then athletes 2 starts DB thrusters. 3&4 are waiting for athletes 1&2 to advance before #3 can start. Continue this pattern until the wod is complete. Rd1 is 21’s, Rd2...Read more