Announcements Closed Saturday Dec 4 for JingleBell JamNutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Mod) 2 ROUNDS 10 Box Step Ups 10 Scap Pull-Ups 10 Tuck Ups 1:00 Bike (Mod-Hard) 2 ROUNDS 8 Alt DB Goblet Curtsy Lunge 8 Small Kip Swings 8 V-Ups Workout Metcon (Calories) AMRAP x 21 MINUTES* Max Cal Bike *Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round. (Score is Total Calories) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pigeon Stretch (R) 2:00 Pigeon Stretch (L) 2:00 Forward...Read more

Announcements Closed Saturday Dec 4 for JingleBell JamNutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ONE ROUND CHIPPER STYLE 30 Singles 10 DB/Plate Bent Over T,Y,I’s 10 Slam Ball Deadlift 10 Single + Single + High Jump 20 DB/Plate Alt Front Raise + Lateral Raise 10 Slam Ball OH Press 10 Single + Single + Double 10 BB Elbow Punches 10 BB OH Press 10 Slam Ball G2O :30 Double Under Practice Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 2 Push Press + 2 Push Jerk (Score is Weight) Workout Metcon (Time) FOR TIME 50 Double Unders 27 Shoulder to...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (6:00 CAP Get as far as you can…) 12 Alt Groiners 10 Push-Up to Pike 8 Cat Cows 1:00 Tuck Hold Extended Warm-up Metcon (No Measure) “ROWLING” ON A 10:00 RUNNING CLOCK… 5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor. *Perform 1 Up-Down for every 5m above or below 100m (No Measure) Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 12/10 Cal Row MIN 2 — 10/7 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes. Finisher Metcon (Time) FOR TIME 25 Strict Sit-Ups* 50 Alt. V-Ups 100 Russian Twists** *Fingers interlocked behind the head. **Light weight optional (Score...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (10:00 CAP) 8 PVC Pass Through + Lunge 8 Push-Up to Pike 8 Cat Cows Into.. 2 SETS 8 PVC Overhead Squats 8 Up-Downs 8 Ring Rows Strength Overhead Squat (3×5-7) Tempo: (3111) *Weight stays Moderate to Moderate+ for All Sets (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20 Alt. DB Hang Snatch (50/35)|(35/20) 15 Pull-Ups 20 Alt. Single DB OH Lunge* *Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). (Score is Time) KG DB: (22.5/15)|(15/10)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Cardio of Choice (EZ pace) Immediately Into… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) *From here, with barbells out, go straight into teaching the Hang Power Clean Progression Strength Metcon (Weight) 3 SETS 1 Clean Deadlift + 2 Hang Power Clean (:01 Pause @ the knee) *Weight stays Moderate-Heavy across all Sets. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME* 3-6-9-12-15 Hang Power Clean (185/135)|(135/95) Burpees Over Bar *After each full set, perform a 100m Run. (Score is Time) KG BB: (85/60)|(60/42.5)Read more