CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows* 10 Box Step-Ups 10 Hollow Rocks *Performed by standing on a band and using only the band to row in a bent over position. Immediately Into… AMRAP x 4 MINUTES 10 DB Seesaw Rows (Light) 10 Tuck Jumps 10 Tuck-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 5 Strict TTB 10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light) (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 8:00 RUNNING CLOCK…* 30 Renegade Rows (50/35)|(35/20) 20 Box Jumps (24/20) Max DB Suitcase Lunges In Time Remaining *Every 1:00 beginning at 0:00 Perform 5 Toes to Bar. (Score is Reps) -Rest 2:00- ON A 8:00 RUNNING CLOCK… 50 DB Suitcase Lunges 20 Box Jumps (24/20) Max DB Renegade Row In Time Remaining *Every 1:00 beginning at 0:00 Perform 5 Toes...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good Mornings 4 Strict Press (Behind the neck if mobility allows) Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex… 1 Clean Deadlift + 1 Hang Power Clean + 2 Push or Split Jerk (Score is Weight) Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Partner Workout Option Metcon (Time) IN TEAMS OF 2… “PARTNER DT” 10 ROUNDS FOR TIME* 12 Deadlifts (155/105)|(115/75) 9 Hang Power Cleans 6 Push Jerks *P1 works while P2 rests. Partners...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Jumping Jacks into… AMRAP x 4 MINUTES 4 Alt. DB Snatch 4 Smooth Burpees 4 Box Jumps Over *In DB Snatch — focus on extension through the middle and fast punch! **In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)! ***In the BJO — focus on solid landing and smooth turn on top of the box! Workout Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click hereRead more

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CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats **Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on one side then switch Legs Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press MIN 2 — Row or Bike, Moderate Effort (No Measure) KG WB: (9/6)|(6/5) Cool Down Warm-up (No Measure) FLOW STRETCHING 2:00 Pigeon (1:00 each side) 2:00 Saddle 2:00 Dragon (1:00...Read more