CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 8min AMRAP – 6/6 Dual KB Front Rack Bulgarian Squat (35/26)(26/14) – 12 Dual KB Sumo RDL Rest 2:00 then… 6min AMRAP – 6/6 KB SL Hip Thrust (athlete choice) – 12 KB Tempo Goblet Cyclist Squats 31X1 (53/35)(35/26)RX+ 70/53Read more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 25 Sit-Ups MIN 3 – Max Russian KB Swing (70/53)|(53/35) (Score is Lowest Reps of Swings) KG KB: (32/24)|(24/16)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00. Workout Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees. **Strict Optional (Score is Time) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (Time) IN TEAMS OF 2… 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees. **Strict Optional ***This is performed gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) *From here, with barbells out, go straight into teaching the Hang and Power Clean Progression. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of 1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Workout Metcon (AMRAP – Reps) 2 SETS ON A 4:00 RUNNING CLOCK… 500/400m Row 25 Slam Balls (30/20)|(20/10) Max Power Cleans (135/95)|(95/65) -Rest 1:00- ON A 4:00 RUNNING CLOCK… 500/400m Row 25 Slam Balls (30/20)|(20/10) Max Hang Power Cleans (135/95)|(95/65) -Rest 2:00 b/t Sets- (Score is Reps) KG BB: (60/42.5)|(42.5/30) KG SB: (15/10)|(10/5) Optional Cool Down...Read more