CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike or Row (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 – Close Grip Active Bar Hang MOVT 3 – Ring Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 25/20 Cal Bike or 30/25 cal row 8 Pull Ups 100m Single KB Suitcase Carry (53/35)|(35/26) 8 Pull Ups 20 KB Hollow Flutter Kicks* *L/R = 1 Rep (Score is Rounds + Reps) KG KB: (24/16)|(16/12)RX + 70/53 C2B Scaled Banded Pull Ups Ring Rows Less weightRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) “CINDY” or “MARY” “CINDY” AMRAP x 20 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Rounds + Reps) OR “MARY” AMRAP x 20 MINUTES 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB...Read more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 8 Push-Up to Pike 8 Med Ball DL 8 Med ball Front Squats 8 DB Strict Press Into.. Review movements Partner Workout Metcon (Time) TEAMS OF 2 3 ROUNDS FOR TIME 400m Run (together) 30 MB Cleans (20/14)(14/10) 30 DB Push Press (35/25)(20/15) 30 burpees (Score is Time) KG DB: (22.5/15)|(15/9) KG BB: (50/35)|(35/25)RX + 4 rounds 50/35 30/20 MB Scaled 200m run Less weight 20 reps of each movement Up Downs *Partition reps as needed *25 min capRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 8 Plate OH Lunges* + 100m Run MIN 2 – TTB or Rope Climb Practice *Increasing Weight Each Round (No Measure) Workout White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click hereRead more