CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) 10-1 Pike Raises over KB/DB (any object will work about 6in tall) Reverse crunches Ex: 10 pike raises, 10 reverse crunches then 9 of each, 8 of each and so on Rest 2 min For time 50 Alt V Ups Pike Raise Demo https://youtu.be/LCsZgaFmvFMRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :25 Tuck-Ups + :25 Front Plank MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold Workout Metcon (No Measure) 5 SETS FOR QUALITY 10 Burpees* 15 Strict Push-Ups** 10-15 Toes to Bar 1:00 KB Standing Goblet / Gun Hold (70/53)|(53/35) 20 Russian KB Swings *Strict Burpees Optional **Deficit or Decline Push-Ups Optional -Rest 1:30 b/t Sets- (No Measure) KG KB: (32/24)|(24/16) Finisher Metcon (Weight) 3 SETS 7 Barbell Curls (Halfway Up) (Athlete Choice) 7 Barbell Curls (Halfway Down) 7 Barbell Curls (Full) -Rest as needed b/t Sets- (Score is Weight)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Max) 25’ Knee Hugs 25’ Quad Pulls 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers Into… AMRAP x 5 MINUTES* 100m Run 10 Air Squats 10 Step Ups *At 2:30 mark, swap to: 100m Run 10 MB Thrusters 10 Box Jumps Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 30 MINUTES* 400m Run 60 Box Jumps (24/20) 60 Wall Balls (20/14)|(14/10) *Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed. (Score is Rounds +...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) For Time 100 ab mat sit ups *At the top of each minute complete 15 shoulder tapsRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Kipping and Butterfly C2B Pull-Ups (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 8 MINUTES 15/12 Cal Bike 10 Chest to Bar Pull-Ups 15 Sit-Ups *Pick up where you left off. -Rest 2:00 b/t Sets- (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Lats (No Measure)Read more