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

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps or Controlled Side Steps 10/10 Clam Shells 10 Tempo Air Squats (Band or Hip Circle Optional) (30X0) 10 Tempo Barbell Strict Press (21X1) 5 Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 4 MINUTES Cal Bike -Rest :30 b/t AMRAPs- AMRAP x 4 MINUTES 6 Front Squats (135/95)|(95/65) 8 Shoulder to OH 36 Double Unders -Rest 2:00 b/t Sets- *1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest. (Score is Total Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Wall Sit 10 Barbell Rollouts -Rest as need b/t Sets- (No Measure)Read more