CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Jumping Jacks into… AMRAP x 4 MINUTES 4 Alt. DB Snatch 4 Smooth Burpees 4 Box Jumps Over *In DB Snatch — focus on extension through the middle and fast punch! **In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)! ***In the BJO — focus on solid landing and smooth turn on top of the box! Workout Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click hereRead more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats **Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on one side then switch Legs Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press MIN 2 — Row or Bike, Moderate Effort (No Measure) KG WB: (9/6)|(6/5) Cool Down Warm-up (No Measure) FLOW STRETCHING 2:00 Pigeon (1:00 each side) 2:00 Saddle 2:00 Dragon (1:00...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 8 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure) *Gymnastic Pull Options… Strict Pull-Up (C2B Optional) Kipping Pull-Up (C2B Optional) Bar Muscle-Up Deep Ring Row*If it’s a big class split into groups and start at different stations *Treat the gymnastics pull as practice…dont try to go for max reps Workout Metcon (Time) FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35)|(35/26) 6-9 Reps Gymnastic Pull (Athlete Choice)* Immediately Into… 800m Run *Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up (Score is Time)...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press 10 groiners Into… Barbell Prep Strength Metcon (Weight) E2MOM x 14 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 200/150m Row 8 Ground to Overhead (115/75)|(75/55) 200/150m Row 8 Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG SB: (15/10)|(10/5)Read more