CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA BIKE or Row (:20 on /:10 off) 8 Sets — Increasing Effort Stretch quads/hammies/hips Into… 3 rounds 10 Box Step-Overs 10 straight leg kicks 20 shoulder taps Workout Metcon (Weight) 5 ROUNDS FOR QUALITY 1:00 Cal Bike or Row (Mod) 15 Up-Downs 100m run 15 Box Jump (24/20) 1:00 Plank (Score is Weight)Read more

CrossFit VU – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements. 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5 Thrusters Into… 1 SET FOR QUALITY… 5 Front Squats 5 C2B or BMU 5 Thrusters Into… DEMO OF COMPLEX (w/ light or moderate weight) 1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk Workout Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 10 DB Floor Press (Athlete Choice)* MIN 2 – Max Controlled Sit-Ups** *Building Optional **Feet weighted down with DB, hands behind the head. Control range of motion up and down. (Score is Weight) Workout Metcon (No Measure) 3 SETS FOR QUALITY :30 Max Slam Balls (30/20)|(20/10) 4 Turkish Get-Up (L) (Athlete Choice, Moderate) 8 Supported DB or KB Bent Over Row (L) :30 Max Crossbody Mountain Climbers 4 Turkish Get-Ups (R) 8 Supported DB or KB Bent Over Row (R) -Rest 1:00 b/t Sets-...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 1 SET :30 Row ( Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders Workout Metcon (1 Rounds for time) 2 SETS FOR TIME* 50/40 Cal Row Immediately Into… 4 ROUNDS 10 Wall Balls (20/14)|(14/10) 30 Double Unders -Rest 3:00 b/t Sets- (Score is Slowest Set) KG WB: (9/6)|(6/5) *Each full set contains 50/40 Cal Row and the 4 Rounds.Scaled 2-3 rounds 60 SU Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Single Leg Weighted Glute Bridge-Ups (30X1)* 15 Supermans *DB or Wall Ball resting on hips. (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more