CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 2:00 Cardio of Choice (EZ Pace) Immediately Into… AMRAP x 5 MINUTES 10 Scap Push-Ups 5 Inch Worms 5/5 T Push-Ups 20 Hollow Body Flutter Kicks Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :50 Cardio of Choice* MIN 2 – :50 Max Sit-Ups** MIN 3 – :30 Max Dips into Max Top of Dip Hold** *Run / Row / Ski / Bike / Jump Rope…athlete may alternate Cardio of Choice throughout workout. **Weighted Sit-Up Optional ***Strict Dips Optional (No Measure) Post-Workout Strength Bench Press (5×3) 5×3 @ Moderate-Heavy (31X1) *Super-set w/ 15 Banded Chest Flyes (Score is Weight)Read more

CrossFit VU – VU FBB View Public Whiteboard Metcon Metcon (Time) Buy In: 200’ KB Farmers Carry (53/35) Rx+ 70/53 100’ Broad Jump Then.. 5 Rounds TABATA :20/:10 KB Halos (35/26)(26/14) :20/:10 KB OH Triceps Extension :20/:10 Axlebar Curls Cash Out: 100’ Broad Jump 200’ KB Farmers CarryRead more

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

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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