CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES 3 Wall Walks or 6 Strict HSPU* 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Athlete choice for WW or HSPU (Score is Rounds + Reps) KG BB: (100/70)|(70/55) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… ON A 4:00 RUNNING CLOCK… Alt Max Reps of Double Unders for :30 Immediately Into… AMRAP x 20 MINUTES 3 Wall Walks 9 Deadlifts (225/155)|(155/105) 12/10 Cal Bike *Partner 1 works while Partner 2 rests. For the DU, P1 wokrs for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 2 SETS 10 Barbell Elbow Punches 15 Air Squats :20 Squat Hold :25 Bar Hang INTO… 1-2 SETS 5 Strict Pull-ups 10 Kipping Swings 15 Air Squats Strength Front Squat (3-3-3-3*) *Start Moderate, build to Mod-Heavy. (Score is Weight) *Supplemental strength for Oly Cycle. Next week will have Push Jerk. Week 1 of 8 Workout Metcon (Time) FOR TIME 800m Run 15 DB Front Squat (50/35)|(35/20) 5 Bar Muscle-Up 400m Run 20 DB Front Squat 10 Bar Muscle-Up 400m Run 25 DB Front Squat 15 Bar Muscle-Up 200m Run 30 DB Front Squat 20 Bar Muscle-Up (Score is Time) BMU Option 1: Jumping BMU BMU Option 2: Burpee Pull-Ups KG DB: (22.5/15)|(15/10)Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 95-lb Barbell, may step over on burpees M: 135-lb Barbell, may step over on burpeesTo learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here CrossFit Games Open 22.2 Foundations (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Burpees Time cap: 10 minutes F: 55-lb. Barbell M: 75-lb. BarbellTo learn more about CrossFit Games Open 22.2 Foundations (Ages 16-54) click hereRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Tic Tac Toe, three in a row, here we go! This is a fun game to get people moving, and thinking! We are going to do a quick Warm-Up before this game because there is a little sprinting involved. 2 ROUNDS 100m Run (or :30 Cardio Machine) 10 Jumping Jacks 10 Med Ball G2O 10 Up-Downs Then… Play a Game to Get Warm! Set up 9 plates on the floor to create a Tic Tac Toe board. Athletes will have different color Med Balls, three for one team and three for another team. They will line up on one side of the gym and on “GO” one athlete on each team will perform a Burpee and then run to the Tic Tac Toe board to place or move their team’s Med Ball. To really make things interesting, set up...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Into… 2 ROUNDS 4/4 Samson Stretch 6/6 Step-ups 8 Strict Press 1-2 ROUNDS 8 RDL 8 Box Jumps 8 Push Press -Hard Cap at 7:00- Strength Clean Deadlift (3-3-3*) *All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build if perfect mechanics are maintained. (Score is Weight) Push Press (3-3-3**) **Bar comes from the floor (Score is Weight) Week 1 of 8 Workout Metcon (Time) 2 ROUNDS FOR TIME 30 Box Jumps (24/20) 15 Push Press (135/95)|(95/65) 400m Run (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more