CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 5:00 RUNNING CLOCK… 15 Band Pull-Aparts 10 Banded Bent Over Rows* 5 Slow Banded Good Mornings 1:00 Bike *Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs. Extended Warm-up Metcon (No Measure) 3-4 SETS 3 TNG Deadlifts (Building)* 5-7 Kipping Pull-Up** *Build to or past workout weight. **Focus on connecting reps with push-away from bar. -Rest as Needed b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 10 Deadlifts (275/185)|(185/135) 20/15 Cal Bike 10 Deadlifts 40/30 Cal Bike 30 Pull-Ups 10 Deadlifts 60/48 Cal Bike 30 Pull-Ups 40 Burpees Over Bar (Score is Time) BB KG: (125/85)|(85/60) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 20 Deadlifts (275/185)|(185/135) 40/30 Cal Bike 20 Deadlifts 60/48 Cal...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo.. Into.. 2 rounds 10 Alt Samson 10 Med Ball Front Squats 10 bird dog 10 glute bridge Strength Back Squat (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 80-85% *Based off of Heavy 1-Rep *20 min clock Week 2 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) 1 SET AMRAP x 3 MINUTES Max Wall Balls (20/14)|(14/10) -Rest :30- AMRAP x 2 MINUTES Max Russian KB Swings (70/53)|(53/35) -Rest :30- AMRAP x 1 MINUTE Max KB Goblet Squats (Score is Total Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Seated Straddle 1:00 Pidgeon Stretch (R) 1:00 Pidgeon Stretch (L) 2:00 Childs Pose (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep Week 2 of 9 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 4 Box Jump Overs (24/20) 2 Strict HSPU 4 Kipping HSPU 100m Run -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps) Strict HSPU Option 1: DB Strict Press Strict HSPU Option 2: Pike Push-Ups Kipping HSPU Option 1: DB Push-Press Kipping HSPU Option 2: Push-Up to PikeRead more

CrossFit VU – VU FBB View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 7 AMRAP 10/10 SA DB Strict Press (35/25) Rx+ 50/30 :30/:30 SA DB Waiters Hold 5 Strict Pull Ups Rest 3:00 7 AMRAP 5 DB Bench (50/35) Rx+ 70/50 15 DB Shrugs 10/10 Shoulder Taps Finisher Metcon (No Measure) For Quality 50 Banded Tricep PushdownsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (6:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of Heavy 1-Rep *12 min clock Week 2 of 9 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 4 Box Jump Overs (24/20) 2 Strict HSPU 4 Kipping HSPU 100m Run -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps) Strict HSPU Option 1: DB Strict Press Strict HSPU Option 2: Pike Push-Ups Kipping HSPU Option 1: DB Push-Press Kipping HSPU Option 2: Push-Up to PikeRead more