CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME 10-20-30-40-50 Cal Bike* 20-15-10-15-20 Knee to Elbow *Alt. Calories: 8-15-24-30-40 (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 20-40-60-80-100 Cal Bike* 40-30-20-30-40 Knee to Elbow *Alt. Calories: 20-30-48-60-80 **Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together. (Score is Time) Finisher Metcon (No Measure) 1-2 SETS Last Person Planking* *At 3,2,1, Go! Everyone performs a Plank...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat 10 Alt. Elbow Punches 5 Front Squats Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into 1 ROUND 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 1 ROUND :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster Strength Back Squat (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS ON A 3:00 RUNNING CLOCK… 60 Double Unders 15 Burpees Max Wall Balls (20/14)|(14/10) in Time Remaining… -Rest 1:30 b/t Sets- (Score is Reps)RX+ 30/20 Scaled 120 SU 8-12 burpees Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00-5:00 Bike (EZ)** *To be completed immediately after the workout is finished. **Nasal Breathing Only. (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. Workout Metcon (No Measure) 4 SETS FOR QUALITY ON A 5:00 RUNNING CLOCK… 2:00 Cardio of Choice 1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy) 8/8 Single DB or KB Suitcase Split Squats (Athlete Choice) Walking Recovery in Time Remaining*… *Practice nasal breathing during recovery -No Additional Rest b/t Sets- (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY ROMWOD (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian Swings 10 Alt. DB Hang Snatches 5 Burpees Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice RMU/BMU *RMU/BMU Options… Ring Support Hold Ring Pull-Up Strict RMU Transition Jumping RMU/BMU Hips to Bar/Rings Strict C2B/Pull Up (No Measure) Workout Metcon (AMRAP – Rounds and Reps) ON A 16:00 RUNNING CLOCK… 8 ROUNDS 3 Ring or Bar Muscle-Ups 3 DB Devil’s Press (35/20)(25/20) Immediately into… AMRAP in Remaining Time 5 DB “No Push-Up” Renegade Rows (L/R=1) 10 Up-Downs (Score is Rounds + Reps) RMU Option 1: Jumping Ring/Bar MU RMU Option 2: Burpee C2B/Pull-Up/RRRX+ 50/35 Scaled Less weightRead more