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

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 Single Unders 10 Bootstrappers Into… 3 SETS 20 Single Unders* 10 Empty Barbell Good Mornings** *Can progress to Double Unders **After 1st round, progress to Single Leg Deadlifts (10 each leg) Strength Deadlift (Build to a 2RM Deadlift) ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (Time) FOR TIME 100-100-100 Double Unders 30-20-10 Deadlifts* *Deadlifts increase weight every set… 30 @ (225/155)|(155/105) 20 @ (275/185)|(185/135) 10 @ (315/205)|(225/155) (Score is Time)Read more

CrossFit VU – NCCOMPETE View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) E2MOM x 6 SETS :30 Max Cal Bike 1:00 Max Ring Muscle-Ups :30 Rest (Score is Lowest Reps) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Workout Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here*Russian Swing Optional **GHDSU Optional Cool Down Warm-up (No Measure) FOR QUALITY 1:00 Samson Stretch (R) 1:00 Elbow to Instep (R) 1:00 Samson Stretch (L) 1:00 Elbow to Instep (L) 2:00 Child Pose (No Measure) C. STRENGTH / GYMNASTICS Warm-up (No Measure)...Read more