Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :45 Bike* :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Ring Rows 10 Up-Downs** *Athletes increase the pace each round **Option to switch to Burpees at 4:00 mark Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – :50 Rope Climb Practice Option* MIN 2 – :50 Quad Hold or Hollow Hold Rope Climb Practice Options… Rope Pull-Ups Rope Hanging Knee Raise Clamp to Stand Rope Climb (No Measure) Workout Metcon (1 Rounds for time) 4...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (8:00 Cap…get as far as you can!) 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 SETS :30 Row @ Hard Pace 10 Single DB Front Squats 10 Single DB Strict PressCOACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster-Jerk (Score is Weight) Workout Metcon (Time) FOR TIME 1000/800m Row 15 Thruster-Jerk (155/105)|(115/75) 750/500m Row...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (10:00 CAP…get as far as you can!) 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up Into.. 2-3 SETS 30 Single Unders 10 Slamball Deadlifts 10 Slamball Curl to Press 10 Alt SB Lunges Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 4 MINUTES 20 Slam Balls (30/20)|(20/10) 20 SB Weighted Sit-Ups -Rest 1:00- AMRAP x 4 MINUTES 20 Slam Balls Lunges (30/20)|(20/10) 40 Double Unders -Rest 2:00 b/t Sets- (Score is Total Rounds + Reps) KG SB: (15/10)|(10/5) Finisher Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – SB Hollow Body Flutter Kicks* Tabata 2 – Slam Ball Bicep Curls -Rest 1:00 b/t Tabatas- *R+L = 1 Rep (Score is Reps)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist 10 Inch Worms 10 Alt. Cossack Squats *From here, any remaining time, athletes can grab their DBs or a lighter set to practice the movements with. Workout “ELM STREET” (Time) 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil’s Press -Rest 2:00 b/t Sets- (Score is Total Time) Partner Workout Option ()Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Step Ups 8 Scap Pull Ups 6 Ring Rows 2 Sets 10 Box Jumps (24/20) 8 Kipping Swings 6 Tuck Ups 2 Sets 10 Box Jumps (30/24) 8 Kipping Knee Raises 6 Jumping Pull Ups 10:00 Max Time — From here, move into breaking down the movements in the workout! Skill Metcon (AMRAP – Reps) 3 SETS FOR REPS :45 Max Toes to Bar -Rest 2:00 b/t Sets- (Score is Total Reps) Workout HOCUS POCUS (Time) 5 ROUNDS FOR TIME 13 Chest to Bar Pull-Ups 13 Burpees 13 Toes to Bar 13 Box Jumps (30/24) *Weight Vest Optional. (Score is Time)Read more