CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 50’ Bear Crawl 10 Tuck-Jumps 5 Tempo Push-Ups (32X0)* 100m Run *Active hold in the bottom of the Push-Up, do not come to a resting position. Strength Bench Press (6-4-4-2) 6-4-4-2 Bench Press (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES 8 Box Jumps (24/20) then Max Burpees to Target* in Remaining Time… *Target is 6″ above standing reach. (Score is Reps) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… E2MOM x 20 MINUTES 20 Alt. Box Jumps (24/20)* Max Alt. Burpees to Plate in Remaining Time… *P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps. (Score is Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 4-5min Rds -WBS 20/14# -DB Devils Press 50/35# -Box Jumps 24/20″ -KBS 53/35# -Row/AAB Cals rest 1min work for 40-50s ea rd then leave time to rotate and write score down for ea movement. final score will be total reps PER movement.scaled: -WBS 14/10# -DB Devils press 35/20# or less -Box jumps 20″ or less -KBS 35/24# or less newer athletes do 3 rds of this workout instead of 4.Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (Weight) AMRAP 35 5 Back Squat 100 ft sandbag carry 7/7 DB Hang C & J (mod weight) 10/10 slow & controlled bicycle crunch *Start light on the back squat and build each set until you reach a mod-heavy set of 5 *Partner with someone similar height on back squat *Rest as needed. Move for quality *score will be your final back squat weightRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Increase pace every :30) Into … 1 SET (:45 ON / :15 REST) MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 – Cossack Squats MOVT 4 – Wall Ball Strict Press Into … 2:00 Row (Increase pace every :30)* *Start at faster pace than the first time on the rower. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Power Snatches (115/75)|(75/55) 14 Wall Balls (20/14)|(14/10) 21/16 Cal Row (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG WB: (9/6)|(6/5) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Barbell Roll-Outs Followed By… 5:00 Foam Roll (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks :20 Inactive Bar Hang :20 Active Bar Hang 10 High Skips Into… 3 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings 10/10 Banded Monster Walks 10 High Knees 10 Butt Kickers Extended Warm-up Metcon (No Measure) 3 SETS :20 Ring Support Hold :20 Bottom of Ring Dip Hold :20 Bar-Hanging Knee Tuck or L-Sit Hold 100m Run -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 300m Run 15 Toes to Bar Max Ring Dips in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2 SETS 1:00 Doorway Stretch (R) 1:00 Doorway Stretch (L) 1:00 Child’s Pose (No Measure)Read more