CrossFit VU – CrossFit Friday Night Lights in Tights is in full effect! All after noon classes will be FNLs until we are done. View Public Whiteboard Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time) For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here Crossfit Games Open 21.1 Masters...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Workout : Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort -Rest 2:00- EMOM x 8 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort (No Measure) Cool Down Warm-up (No Measure) ROMWOD (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Workout : Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice) MIN 2 – Row or Bike, Moderate Effort (No Measure) Cool Down Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… Rebound w/ Nasal Breathing* *Lay on your back and breathe! (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 Glute Bridge Into… 2 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck Snatch Grip Push Press 5 OHS 10 Scap Pull-Ups 10 Kipping Swings *1st set with PVC, then transition to an empty barbell if you are able. Strength Overhead Squat (5-5-3-3) 15 min clock 5-5-3-3* Tempo Overhead Squat (31X1) *Start Light and build to Moderate. (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 10 Overhead Squats (95/65)|(65/45) 3 Ring Muscle-Ups 50 Double Unders (Score is Time) KG BB:(42.5/30)|(30/20) RMU Option 1: Jumping Ring Muscle-Up RMU Option 2: Burpee Jumping Pull-Up 15 min capScaled Less weight 75 SU Burpee RRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex… 1 Clean Pull + 2 Power Clean (Score is Weight) Workout Metcon (Weight) ON A 25:00 RUNNING CLOCK… Row 2500/2250m then… Build to a Heavy 3-Rep TNG Power Clean in time remaining. (Score is Weight)Read more