CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 8 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure) *Gymnastic Pull Options… Strict Pull-Up (C2B Optional) Kipping Pull-Up (C2B Optional) Bar Muscle-Up Deep Ring Row*If it’s a big class split into groups and start at different stations *Treat the gymnastics pull as practice…dont try to go for max reps Workout Metcon (Time) FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35)|(35/26) 6-9 Reps Gymnastic Pull (Athlete Choice)* Immediately Into… 800m Run *Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up (Score is Time)...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press 10 groiners Into… Barbell Prep Strength Metcon (Weight) E2MOM x 14 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 200/150m Row 8 Ground to Overhead (115/75)|(75/55) 200/150m Row 8 Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG SB: (15/10)|(10/5)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 ROUNDS 10 Cossack Squats* 5 PVC Kang Squats** 5/5 Single Leg DB RDL Strength Back Squat (3-3-3-3) 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy (Score is Weight) Workout “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 15 DB Front Squat (35/25)|(25/20) 15 Burpees -Hard Cap 8:00-Scaled Less weight 8-10 FS 8-10 burpees RX+ 50/35 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs and Upper Back (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 – :15 Shoulder Taps + :30 Front Plank Skill Metcon (No Measure) 3 SETS FOR QUALITY 7/7 Pistol Squats* 1:00 Handstand Hold Practice or Handstand Walk Practice -Rest as needed b/t Sets- *Weighted Pistol Squat Optional. (No Measure) Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Workout Option Metcon (Time) IN TEAMS OF 2… AMRAP x 20 MINUTES 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 – :15 Shoulder Taps + :30 Front Plank Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Workout Option Metcon (Time) IN TEAMS OF 2… AMRAP x 20 MINUTES 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)Read more