CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate) MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow (No Measure) Workout Metcon (Time) FOR TIME 40 DB Front Squats (50/35)|(35/20) 4 Rope Climbs* 40 Alt. DB Step-Ups (24/20) 4 Rope Climbs 40 Alt. Pistol Squats or Narrow Stance Squats 4 Rope Climbs *Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows (Score is Time) KG DB: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 40 DB Front Squats (50/35)|(35/20) 4 Rope Climbs* 40 Alt. DB Step-Ups (24/20) 4 Rope Climbs 40 Alt. Pistol...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) Workout Metcon (Time) FOR TIME 12-9-6 Shoulder to Overhead (155/105)|(115/75) 50-50-50 Double Unders -Rest 2:00- 21-15-9 Shoulder to Overhead (115/75)|(75/55) 50-50-50 Double Unders (Score is Time) KG BB1: (70/55)|(50/35) KG BB2: (50/35)|(35/25)Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 6 rounds 30 sec on/30 sec off Station 1- Battle Ropes Station 2- KB/DB Front Rack Reverse Lunge Station 3- Dragon Fly Leg Raises Station 4- Seesaw KB/DB BOR Station 5- Deficit Push Ups *Split up into groups and start at different stations. Everyone will have their own KB’s and plates for deficit *Move for qualityDragon Fly Leg Raise Demo https://vimeo.com/309186072 Deficit Push Up https://youtu.be/P0KOil_i7BERead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run Skill Metcon (No Measure) 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Drop down from the bar and rest between Strict and Dynamic Pull-Ups (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5 MINUTES 200m Run 15 Burpees -Rest 2:00 b/t Sets- *Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest. (Score is Rounds + Reps) BMU Option 1: Jumping Bar Muscle-Ups BMU Option 2: Burpee Pull-UpsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5 MINUTES 200m Run 15 Burpees -Rest 2:00 b/t Sets- *Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest. (Score is Rounds + Reps) BMU Option 1: Jumping Bar Muscle-Ups BMU Option 2: Burpee Pull-UpsRead more