CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) HINSHAW WARM-UP 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’ Butt Kickers 25’ Side Step/Skip (down and back) 50m Mod Jog 50m Fast Run Into… 2 ROUNDS 20 Alt. Shoulder Taps 8 Step Ups 6 Knee Push-Ups Workout Metcon (Time) FOR TIME 40 Box Jumps (20) 800m Run 50 Hand Release Push-Ups 800m Run 20 Box Jumps (Score is Time)*16 min cap Scaled 400-600m run RX+ 24 in box Cool Down Warm-up (No Measure) FOR RECOVERY ROMWOD (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee Raises Strength Front Squat (Heavy 10-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 10-Rep Front Squat (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 3:00 x 5 SETS 10 Front Squats (155/105)|(115/75) 15 Knees to Elbow 10 Up-Downs Over Bar (Score is Slowest Time) KG BB: (70/55)|(50/35)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 ROUNDS 25 Jumping Jacks 10 PVC Pass Thrus 10 Worlds Greatest 10 Bootstrappers Into… Barbell Prep for Snatch Strength Metcon (Weight) EVERY 2:00 x 6 sets 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch *Loading stays Moderate (65-70%) across all Sets. (Score is Weight) *Take 8-10 minutes to build up your moderate load for the working setsScaled Power Snatch Cool Down 5-8 min mobility Shoulders, mid back, pecs, hipsRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts* MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 – 8 Reps MIN 3 – 6 Reps MIN 5 – 4 Reps MIN 7 – 4 Reps MIN 9 – 4 Reps *Building from Light to Moderate-Heavy. (No Measure) Workout Metcon (Time) FOR TIME 50/40 Cal Bike Immediately into… 10-15-20 Chest to Bar Pull-Ups Sumo Deadlift High Pull (115/75)|(75/55)* Immediately Into… 50/40 Cal Bike *Optional increase to (135/95)|(95/65) (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings 20 Banded Face Pulls Immediately into… “ROWLING” (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 1500/1200m Row 30 Russian KB Swings (70/53)|(53/35)...Read more