Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 12 Deadbugs 12 Bird Dogs 35 Single Unders At the 3:30 Mark Switch too 100m Run 10 Alt. V-Ups 12 Leg Sweeps 30 Double Unders Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap Scaled 200m run 40-30-20-10 2:1 SU Post-Workout Strength Metcon (No Measure) 3-4 SETS FOR QUALITY 15 DB Glute Bridge (Athlete Choice) 15 banded pull aparts -Rest 1:00 b/t Sets- (Score is Weight)Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (Get as far as you can…) :45 Bike @ Easy Mod Pace 10 Cat Cows 10 Alt Groiners 10 Step-Ups Into… 2 SETS :30 Bike @ Hard Pace 8 Up-Downs 8 RDL 8 Box Jumps Strength Deadlift (5-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep TNG Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 30 Box Jumps (20) 20/15 Cal Bike 10 Deadlifts (315/205)|(225/155) (Score is Rounds + Reps) KG BB: (143/93)|(100/70)Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air Squats 5 Push Ups + Shoulder Taps* Immediately Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 100m Run + 10 Perfect Air Squats* MIN 2 – :45 Ring Drill** *Increase pace of run each set. **:15 Top of Ring Hold + :15 Rest (Off Rings) + :15 Ring Dip Hold (No Measure) Workout Metcon (AMRAP – Reps) 3 SETS ON A 4:00 RUNNING CLOCK… 300m Run 12 Strict Ring or Bench Dips 10 Front Squats (135/95)|(95/65) Max Up-Downs Over the Bar in time remaining...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/8 Cal Bike 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP x 5 MINUTES 8/6 Cal Bike 10 Step Overs 10 Kip Swings 5 Double DB Snatches Workout REINDEER GAMES (Time) FOR TIME 150/100 Cal Bike 75 Pull-Ups 50 DB Box Step Overs (50/35)|(35/20)/(24/20) 25 DB Devil’s Press *Athlete may partition reps as needed. (Score is Time) KG DB: (22.5/15)|(15/10) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 150 Pull-Ups 100 DB Box Step Overs (50/35)|(35/20)/(24/20) 50 DB Devil’s Press *Partner 1 works on the reps, while Partner 2 accumulates Bike Calories. Athletes may split work and partition the reps as needed. **Score is Time. Teams...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – CrossFit View Public WhiteboardRead more