CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Run / Bike / Row / or Jump Rope Into… 1×20’ Down & Back Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Single Leg Hops Karaoke (L/R) Into… 2 ROUNDS 10 Step-Ups 10 Single DB Strict Press 100m Jog Workout Metcon (Time) 1. ON A 10:00 RUNNING CLOCK… 1 Mile Run (Score is Time) -Rest 1:00- Metcon (AMRAP – Rounds and Reps) 2. AMRAP x 10 MINUTES 20 DB Box Step-Ups (50/35)|(35/20)/(24/20)* 15/12 Cal Bike *DB Must be held in the Back Rack. (Score is Rounds + Reps) DB KG: (22.5/15)|(15/10) Finisher Metcon (Time) FOR TIME 21-15-12-9 Single DB Curls *:30 Wall Sit After Each Set. (Score is Time)Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon Team 1776 (Time) 20:18 min AMRAP Teams of 2: 1776m row buy in 250m increments Then with remaining time AMRAP: 7 Push press 115/75# 4 -100m sprints relay style 17 ball slams 30/20# 7 Front Squats 115/75# 6 DBL DB burpee box step overs 20”. 35/20#RX+ 50/35 24″ Scaled Less weight Unweighted burpee step oversRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 PVC Passes (shrug up through middle) 5 Wide Grip PVC Thrusters (behind neck) 5 Up-Down w/ Tall Jump 5 Tuck-Ups or Sit-Ups Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate 5-Rep Hang Power Snatch* *Goal is a weight that can be cycled with perfect mechanics. Do not push into “Heavy” range. (Score is Weight) Workout M80 (Time) FOR TIME 50 Wall Balls (20/14)|(14/10) 50 Toes to Bar 50 Hang Power Snatch (95/65)|(65/45) 30 Wall Balls 30 Toes to Bar 30 Hang Power Snatch (Score is Time) KG WB: (9/6)|(6/5) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100 Wall Balls (20/14)|(14/10) 100 Toes to Bar 100 Hang Power Snatch (95/65)|(65/45) 60 Wall Balls 60 Toes to Bar 60 Hang Power Snatch *The Wall Ball...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Active Stretching 5-6 min Into.. AMRAP x 8 MINUTES *each partner completes 5 WB Front Squats 5 WB Strict Press 5/5 DB DL 10 cal row or 8 cal bike Into.. Review WB shots/DB snatch Partner Metcon Metcon (Time) IN TEAMS OF 2… FOR TIME 100 Wall Balls (20/14)|(14/10) 100 Cal Row or 70 cal bike 100 Alt DB Snatch (35/25(25/20) 60 Wall Balls 60 Cal Row or 70 cal bike 60 Alt DB snatch (Score is Time) If its a big class start at different movements *22 min capRX+ 50/35 Scaled Less weight 60/60/60…30/30/30Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 3 Rounds 50’ Sandbag Carry 25 DB Curls 25 DB Skull crushers Then… 3 Rounds 50’ Sandbag Carry 15 DB Side Raises 15 DB High Pulls -Rest as needed b/w rounds-Read more