CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (10:00 CAP…get as far as you can!) 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up Into.. 2-3 SETS 30 Single Unders 10 Slamball Deadlifts 10 Slamball Curl to Press 10 Alt SB Lunges Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 4 MINUTES 20 Slam Balls (30/20)|(20/10) 20 SB Weighted Sit-Ups -Rest 1:00- AMRAP x 4 MINUTES 20 Slam Balls Lunges (30/20)|(20/10) 40 Double Unders -Rest 2:00 b/t Sets- (Score is Total Rounds + Reps) KG SB: (15/10)|(10/5) Finisher Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – SB Hollow Body Flutter Kicks* Tabata 2 – Slam Ball Bicep Curls -Rest 1:00 b/t Tabatas- *R+L = 1 Rep (Score is Reps)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist 10 Inch Worms 10 Alt. Cossack Squats *From here, any remaining time, athletes can grab their DBs or a lighter set to practice the movements with. Workout “ELM STREET” (Time) 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil’s Press -Rest 2:00 b/t Sets- (Score is Total Time) Partner Workout Option ()Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Step Ups 8 Scap Pull Ups 6 Ring Rows 2 Sets 10 Box Jumps (24/20) 8 Kipping Swings 6 Tuck Ups 2 Sets 10 Box Jumps (30/24) 8 Kipping Knee Raises 6 Jumping Pull Ups 10:00 Max Time — From here, move into breaking down the movements in the workout! Skill Metcon (AMRAP – Reps) 3 SETS FOR REPS :45 Max Toes to Bar -Rest 2:00 b/t Sets- (Score is Total Reps) Workout HOCUS POCUS (Time) 5 ROUNDS FOR TIME 13 Chest to Bar Pull-Ups 13 Burpees 13 Toes to Bar 13 Box Jumps (30/24) *Weight Vest Optional. (Score is Time)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches 6 Hang Muscle Cleans Strength Hang Power Clean (5-Rep ) ON A 18:00 RUNNING CLOCK… Build to a Heavy 5-Rep Hang Power Clean (Score is Weight) Workout Metcon (Time) FOR TIME* 27-21-15-9 Hang Power Cleans (95/65)|(65/45) *15/12 Cal Bike after each set (Score is Time) KG BB: (42.5/30)|(30/20) Optional Finisher Metcon (No Measure) FOR QUALITY 700/400 Alt. Box Step-Ups (20)* Week 4 of 6 — “Chad” Extra Credit *Weight Vest Optional (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 Cap) 1:00 Row 10 Slow Quadruped Shoulder Taps 5 Push-Up to Pike 10 Hollow Rocks Skill Metcon (No Measure) ON A 15:00 RUNNING CLOCK… Practice & Play HS Hold or HS Walk (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – :45 Max Handstand Push-Ups* MIN 2&3 – Max Cal Row MIN 4 – Rest *Strict or Deficit HSPU Optional **No additional rest b/t Sets (Score is Lowest Reps in 4:00 Interval) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict PressRead more