CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Workout : Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort (No Measure) Cool Down Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… Rebound w/ Nasal Breathing* *Lay on your back and breathe! (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 Glute Bridge Into… 2 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck Snatch Grip Push Press 5 OHS 10 Scap Pull-Ups 10 Kipping Swings *1st set with PVC, then transition to an empty barbell if you are able. Strength Overhead Squat (5-5-3-3) 15 min clock 5-5-3-3* Tempo Overhead Squat (31X1) *Start Light and build to Moderate. (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 10 Overhead Squats (95/65)|(65/45) 3 Ring Muscle-Ups 50 Double Unders (Score is Time) KG BB:(42.5/30)|(30/20) RMU Option 1: Jumping Ring Muscle-Up RMU Option 2: Burpee Jumping Pull-Up 15 min capScaled Less weight 75 SU Burpee RRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex… 1 Clean Pull + 2 Power Clean (Score is Weight) Workout Metcon (Weight) ON A 25:00 RUNNING CLOCK… Row 2500/2250m then… Build to a Heavy 3-Rep TNG Power Clean in time remaining. (Score is Weight)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Jog 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Workout Metcon (1 Rounds for time) 7 SETS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- (Score is Slowest Set)Scaled Box Step Overs HKR/Reverse Crunches Finisher Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate) MIN 2 – 8/8 Single Arm DB Kickbacks (Score is Weight)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 10-9-8-7-6-5-4-3-2-1 Jumping Jacks Air Squats Up-Downs Strength Bench Press (10-10-8-8-6) 10-10-8-8-6 Bench Press *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 20 Wall Balls (20/14) MIN 2 – 60 Double Unders MIN 3 – Max Feet Elevated Decline Push-Ups (Score is Total Push-Ups) KG WB: (9/6)|(6/5)Read more