CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 10 DB Floor Press (Athlete Choice)* MIN 2 – Max Controlled Sit-Ups** *Building Optional **Feet weighted down with DB, hands behind the head. Control range of motion up and down. (Score is Weight) Workout Metcon (No Measure) 3 SETS FOR QUALITY :30 Max Slam Balls (30/20)|(20/10) 4 Turkish Get-Up (L) (Athlete Choice, Moderate) 8 Supported DB or KB Bent Over Row (L) :30 Max Crossbody Mountain Climbers 4 Turkish Get-Ups (R) 8 Supported DB or KB Bent Over Row (R) -Rest 1:00 b/t Sets-...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 1 SET :30 Row ( Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders Workout Metcon (1 Rounds for time) 2 SETS FOR TIME* 50/40 Cal Row Immediately Into… 4 ROUNDS 10 Wall Balls (20/14)|(14/10) 30 Double Unders -Rest 3:00 b/t Sets- (Score is Slowest Set) KG WB: (9/6)|(6/5) *Each full set contains 50/40 Cal Row and the 4 Rounds.Scaled 2-3 rounds 60 SU Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Single Leg Weighted Glute Bridge-Ups (30X1)* 15 Supermans *DB or Wall Ball resting on hips. (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. AMRAP x 8 MINUTES 10 banded upright rows 10 PVC Pass Throughs 5/5 Squat Reach Ups 5 Snatch Grip Push Press w/ PVC or BB 5 OHS Into.. Barbell Prep for Snatch Strength Metcon (Weight) ON A 25:00 RUNNING CLOCK… Build to a Moderate Complex… 1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch* *Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork. (Score is Weight) Finisher Metcon (Time) For Time 75 KBS (53/44)(35/25)RX+ 70/53 Scaled Less weight 40-50 repsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each movement) Jumping Jacks Groiners Up-Downs* Air Squats** *Rounds 3 & 4 perform Burpees **Rounds 3 & 4 perform Jumping Squats Strength Front Squat (9-7-5) 9-7-5 Front Squat* *Set 1 – Moderate Set 2 – Moderate-Heavy Set 3 – Heavy (Score is Weight) Workout “POINT BREAK” (Time) FOR TIME 9-7-5-15-12-9 Front Squat (115/75)|(105/65) or less Lateral Bar BurpeeRX+ 135/95 Scaled Less weight Step over bar Omit the round of 15 Optional Finisher Metcon (AMRAP – Reps) 3 SETS Max Reps Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Lowest Reps)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows* 10 Box Step-Ups 10 Hollow Rocks *Performed by standing on a band and using only the band to row in a bent over position. Immediately Into… AMRAP x 4 MINUTES 10 DB Seesaw Rows (Light) 10 Tuck Jumps 10 Tuck-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 5 Strict TTB 10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light) (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 8:00 RUNNING CLOCK…* 30 Renegade Rows (50/35)|(35/20) 20 Box Jumps (24/20) Max DB Suitcase Lunges In Time Remaining *Every 1:00 beginning at 0:00 Perform 5 Toes to Bar. (Score is Reps) -Rest 2:00- ON A 8:00 RUNNING CLOCK… 50 DB Suitcase Lunges 20 Box Jumps (24/20) Max DB Renegade Row In Time Remaining *Every 1:00 beginning at 0:00 Perform 5 Toes...Read more