CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Inch Worms 3/3 Suitcase Deadlifts 9 Scap Pull Ups Into… AMRAP x 4 MINUTES 6 Kip Swings 9 Barbell Deadlifts 12 Up Downs Workout RUNYAN (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 21 Burpees Over Bar 7 Deadlifts (@1.5x Bodyweight) 10 Pull-Ups (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Hamstrings + Upper Back (No Measure)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Test Day Max Plank *We will retest this at the end of the program Rest 2-3 minutes AMRAP 7 3 Alt V Ups 3 Plank rotations *Add 3 reps every round Alt V Up Demo https://youtu.be/cjIUv4kHYB4 Plank Rotation Demo https://youtu.be/L8bg9P7I9HcRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row Extended Warm-up Metcon (No Measure) ON A 10:00 RUNNING CLOCK… ROWLING* *Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks. For example, if the athlete hit 103m, they would perform 3 Burpees and 18 Jumping Jacks. 5 Meter penalty cap. Workout Metcon (Time) FOR TIME 1000/800m Row 12 DB Up-Downs (50/35)|(35/20) 65 Double Unders* 800/600m Row 12 No Push-Up Renegade Row** 55 Double Unders 500/400m Row 12 DB Up-Downs...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) AMRAP 7 10 Windshild Wipers 15 Plank Shifts -Rest 2 min- FOR TIME 50 toe touchesScaled Bend knees for windshield wipers Straight arms for plank Demo https://youtu.be/ZcoyRP6hRX0 Toe touch demo https://youtu.be/8UHzGsFCCmURead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups Workout Metcon (Time) 12 ROUNDS FOR TIME 5 Box Jumps (30/24) 10 Push-Ups 15 Russian KB Swing (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Finisher Metcon (No Measure) 4 SETS FOR QUALITY 20 Supermans 1:00 Side Plank -Rest 1:00 b/t Sets- *Alt. Sides each Set. (No Measure)Read more