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 – CrossFit View Public WhiteboardRead 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 – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) For time: 60 DB Curls (25/15)(20/10) – Penalty for break: 6 Strict Chin Ups/Supinated Ring Rows 60 Single KB OH Triceps Extension (35/26)(26/14) – Penalty: 6 Box Dips Accumulate 5:00 Sandbag Hold – Penalty: 10 Burpees*Use a band for chin ups if neededRead more

CrossFit VU – CrossFit View Public WhiteboardRead more