Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog Skill Metcon (Weight) 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean -Keep Weight Light to Moderate- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 7 Hang Squat Cleans (135/95)|(95/65) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 5 Hang Squat Cleans (155/105)|(115/75) 100m Run -Rest 1:00- AMRAP x 5 MINUTES Max Hang Squat Cleans (155/105)|(115/75)* *Every time you drop the bar perform 5 Up-Down...Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength Shoulder Press (Build to a 2RM Strict Press) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5 DB Renegade Rows (50/35)|(35/20) 15 DB Push Press 200m Run* *Run increases by 100m every round, 200-300-400 etc… (Score is Rounds + Reps)Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 5 Inch Worms 5/5 Staggered Stance Good Morning 8/8 Split Squat Following the Warm-Up, go into your teaching of the Deadlift. Strength Deadlift (1×6 / 1×6 / 1×6+) DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (Weight) 3 SETS FOR QUALITY 12/12 Staggered Stance DB Deadlift (Athlete Choice) 10/10 DB Bulgarian Split Squats 8/8 Slow Single Leg DB RDL :30 Max Single DB Curls -Rest as Needed b/t Sets- (Score is Weight)Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Scap Pull-Ups 8 Squat Jumps 10 Alt. Step-Ups 12 Alt. Single Leg V-Ups Skill Metcon (No Measure) 4 SETS FOR QUALITY 5-7 Strict Toes To Bar 7/7 Slow DB Box Step-Ups (24/20)* *Hold DBs @ sides (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 12 Box Jumps (24/20) 8 Toes to Bar 6 DB Box Step-Up (50/35)|(35/20) -Rest 1:00- AMRAP x 8 MINUTES 12 Box Jumps (24/20) 8 Toes to Bar 6 DB Box Step-Up (50/35)|(35/20) *Start the second AMRAP where you left off in the first. (Score is Rounds + Reps) Finisher Metcon (No Measure) EMOM x 6 MINUTES Min 1 – 20 Russian Twists + Max Hollow Hold Min 2 – 15 Superman Rocks (No Measure)Read more