CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 8 Inchworms w/ Push-Up 10 Alt. Groiners w/ Twist 12 Bodyweight Goodmornings 14 Air Squats Workout Metcon (Time) IN TEAMS OF 2 OR 3… FOR TIME 10k Row* *P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout). **Optional Addition — The athlete that comes off the rower can complete (2) movements for 10/10 reps each during their rest period. ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com (Score is Time) Metcon (Time) SOLO WORKOUT OPTION FOR TIME 5k Row* Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com! (Score is Time)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo.. Into.. 2 ROUNDS 10 Groiners 10/10 deadbugs 10 Alt Samson 10 Good mornings Review back squat Strength Back Squat (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87- 90% *Based off of Heavy 1-Rep Week 3 of 9 (Score is Weight) Workout Metcon (Time) FOR TIME 5 ROUNDS 7 Hang Squat Cleans (115/75)|(75/55) 7 HSPU (Score is Time) HSPU Option 1: Pike Push Up HSPU Option 2: Seated DB Press HSPU Option 3: Box HSPU11 min cap RX+ 135/95 Scaled Less weight Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs + Lats (No Measure)Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1- Standing DB Strict Press (35/25)(25/20) RX+ 50/35 Min 2- Strict Pull Up/Banded Strict Pull Up/RR Min 3- Push Up Min 4 & 5- RestPick a weight/ variation you can do big sets within the 45 sec window. Modify the push ups to knee’s if needed.Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7 Lunge + Lunge + Air Squat 8 Alt. Groiners 9 Up-Downs 10 Barbell RDL Strength Deadlift (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 7/7 Back Rack Reverse Lunges (135/95)|(95/65) 10 Box Jumps w/ Step-Down (30/24) 20 Plate Ground to Overhead (45/35)|(35/25) :30 Plate Gun Hold (Score is Rounds + Reps) BB KG: (60/42.5)|(42.5/30)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 1 ROUND 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar Max Hand Release Push-Ups in Time Remaining… -Rest 1:00 b/t Sets- (Score is Reps)Scaled HKR/Reverse crunches 100-150m run Finisher Metcon (Weight) 3 SETS FOR QUALITY 8/8 SA Bent Over Row* 16 Alt. DB Slides -Rest as needed b/t Sets- (Score is Weight)Read more